A. Every 8 minutes, for 40 minutes (5 sets) for times: Row 500 Meters 60 DU 12 Burpee Box Jump-Overs @60/50 12 Toes to Bar 12 Handstand Push-Ups
Read moreWod 17-02-17
A. 12’ EMOM -40” mountain climbers -8 Strict Supinated-Grip Pull-Ups -40” plank Hold B. 20’ E2MOM Power Clean x 3 reps TnG Build over the course of the 10 sets, the last three sets should be extremely challenging. C. “Karen” For time 150 wall...
Read moreWod 16-02-17
A. 8’ EMOM 4 OHS @70% 1RM B. 12’ EMOM alternating -8 Kipping HSPU -12 pistols alternating -10 T2B C. 3 Rounds for meters 3’ Row 3’30’’ rest D. Death by burpees
Read moreWod 15-02-17
A. 8’ EMOM Strict Shoulder Press x 1 rep Add weight every minute B. 8’ EMOM Push Press x 1 rep Add weight every minute C. 8’ E2MOM Push Jerk x 1 rep Add weight every 2 minutes D. 4’ AMRAP 10 Push Press 40/30 10 Sit Up 4’ rest 4’ AMRAP 10 Ring Dip...
Read moreWod 14-02-17
A. 20’ EMOM alternating -12 Back Squat from floor @40/25 -10 GHD sit-up -45” Nose-to-Wall Handstand Hold -10/7 Cal Bike assault -15 Russian Swing @32/24 B. For Time 400m Row 25 Lunges KB overhead @24/16 sx 50 DU 25 Lunges KB overhead @24/16 dx 50...
Read moreWod 13-02-17
A. 10’ E2MOM 4 Front Squat with a Pause @ 2411 B. 16’ E2MOM 4 Power Clean & Push Jerk @60% C. 12’ AMRAP 15 Deadlift @100/70 30 DU 12 C2B 5 Squat Clean @100/70
Read moreWod 11-02-17
A. 35’ EMOM alternating 1- 250m Row 2- 20 Push Up 3- 30 Kb Russian @32/24 4- 15 cal Bike Assault 5- 50 DU 6- 10 Burpees 7- 20 Wall Ball @9/6
Read moreWod 10-02-17
A. HSPU Skill B. For time: 27 Thrusters @40/30 12 HSPU 21 Thrusters 9 HSPU 15 Thrusters 6 HSPU 9 Thrusters 3 HSPU
Read moreWod 09-02-17
A. 6’ AMRAP 10 Deadlifts @110/75 10 Burpee Box jump Overs @60/50 Rest 4’ … B. 6’AMRAP 6 Power cleans @80/55 20 Wall Ball Shots @9/6 Rest 4’… C. 6’AMRAP 15 Overhead Squats @50/35 15 Toes-to-Bar
Read moreWod 08-02-17
A. 15’ E3MOM Back Squat Set 1- 5 reps @ 70% Set 2- 3 reps @ 80% Set 3- 1 rep @ 85-90% Set 4- 10 reps @ 70% Set 5- 10 reps @ 70% B. Rope climb Skill C. 10’ AMRAP 10 Push Press @40/25 10 alternating overhead lunges 10 burpees over the BB
Read moreWod 07-02-17
A. KB Skill hard Style – russian Swing – one hand Russian Swing B. 10’ to find 1RM shoulder press And then.. 10’ to find 1RM push press C. 9’ AMRAP 9 alternating Kb Lunges @32/24 9 burpees 9 goblet squat
Read moreWod 06-02-17
A. 15’ E3MOM Deadlift *Set 1 – 50% x 8 reps *Set 2 – 60% x 6 reps *Set 3 – 70% x 4 reps *Set 4 – 75% x 2 reps *Set 5 – 85% x 2 reps B. 3 RFT 50 DU 20 American Swing @32/24 50 DU 15 Box Jump @60/50
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