A. 12’ EMOM alternating -5/3 strict pull up – 40” hollow body -20 DU B. 12’ AMRAP 5 Power Cleans @70/50 10 Toes to bar 15 Wall balls @9/6
Read moreWod 01-04-17
A. 15’ find heavy load of Hang Power Snatch B. 3 RFT 400m Run 12 Clean&Jerk @60/40 rest 3’
Read moreWod 31-03-17
A. 5’ Practice DU B. 5’ Practice HSPU C. 15’ E3MOM Deadlift *Set 1 – 50% x 8 reps *Set 2 – 60% x 6 reps *Set 3 – 70% x 4 reps *Set 4 – 80% x 2 reps *Set 5 – 90% x 2 reps D. For time 21-15-9 Deadlift @100/70 Bar-Facing Burpees
Read moreWod 30-03-17
A. 3’ Max rounds of Cindy 5 pull up 10 push up 15 air squat 4’ rest B. 3’ max cal bike assault 4’ rest C. Perform A again 4’ rest D. 3’ max cal rower 4’ rest E. Perform A again 4’ rest F. 3’ max rep of DU
Read moreWod 29-03-17
A. In a 15’ Window Find 1RM Squat Clean B. 16’ E2MOM Back Squat *Set 1 – 5 reps @ 55% *Set 2 – 5 reps @ 65% *Set 3 – 3 reps @ 75% *Set 4 – 2 reps @ 85% *Set 5 – 2 reps @ 90% *Set 6 – 1 rep @
Read moreWod 28-03-17
A. 18’ E2MOM (3 sets of each): Station 1 – Supinated-Grip Pull Up 10 reps Station 2 – Max cal Row 60” Station 3 – Handstand hold 60” B. 3 RFT: 100 Double-Unders 12 Hang Squat Cleans @70/50 12 Alternating Front-Racked Lunges @70/50
Read moreWod 27-03-17
A. In a 15’ Window Find 1RM Power Clean B. 5 RDS for max reps 60”of power clean @60% of 1-RM Rest 2’ C. Tabata Hollow Tabata Superman
Read moreWod 25-03-17
A. OPEN 11.1 7’ AMRAP 30 Double-unders 15 Power snatches @30/25 Rest 8’ B. OPEN 12.1 7’ AMRAP Burpees to a Target 15 cm Above Standing Reach Rest 8’ C. 7’ max meters of Rowing/Bike/Ski Erg
Read moreWod 24-03-17
OPEN 17.5
Read moreWod 23-03-17
A. In a 15’ Window Find 1RM Front Squat B. 20’ AMRAP Run 400 Meters 20 Push Presses @40/25 10 Pull-Ups
Read moreWod 22-03-17
A. In a 8’ window Find 1RM strict press Immediately followed by B. In a 8’ window Find 1RM push press Immediately followed by C. In a 8’ window Find 1RM push jerk B. 5 RFT 24 Kettlebell Russian Swings (32/24 kg) 12 Alternating Reverse Lunges with...
Read moreWod 21-03-17
A. In a 15’ Window Find 1RM Back Squat B. 5 RFT 50 Air Squat 40 Sit Up 30 Push Up 20 American Swing @24/16 Rest 3’ between rounds
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