A. Team Wod 2 teammates A+B 30’ AMRAP 100 Burpees 100 Dumbbell GTOH @22.5/15 100 Box Jump Over @60/50 A work, B rest and reverse Resting positions: Burpees – Dumbbells extended overhead Dumbbell Ground to Overhead – Hanging from a Pull-Up Bar Box...
Read more01/06/21
A. 12’ E2MOM Deadlift 5 reps @80% 3 reps @85% 1 rep @90% 5 reps @85% 3 reps @90% 1 rep @ 90+% B. 4 RFT (15’ T.c.) 60 DU 30 Wall Ball @9/6 15 Pull up
Read more31/05/21
A. In a 12’ window find 1RM of shoulder press B. 6 RDS In a 2’ window 300/250m Row (16/12 cal AB) amrap 1-4 push up 2-5 sit up 3-6 air squat 2’ rest
Read more29/05/21
A. With a continuous clock For Time A. 0:00 – 1000m Row (60/48 Cal AB) B. 5:00 – 75 STOH @50/35 C. 10:00 – 25 Bar MU (or 40 Pull up) D. 15:00 – 75 Wall Ball @9/6 E. 20:00 – 75 Box Jump Overs@60/50 F. 25:00 – 800m Run
Read more28/05/21
A. 20’ E2MOM 1 Clean find today’s 1-RM. B. “Five-Minute Capacity Test” 5’ AMRAP 5 Squat Cleans @60/40 10 Burpees Over the Barbell
Read more27/05/21
A. 12’ E2MOM Deadlift *Set 1 – 6 reps *Set 2 – 4 reps *Set 3 – 2 reps *Set 4 – 6 reps *Set 5 – 4 reps *Set 6 – 2 reps B. For time (11’ T.C.) 25 American Swing @24/16 25 Thrusters @40/30 25 Goblet Squat @24/16 100 DU 25 Goblet Squat
Read more26/05/21
A. In a 20’ window find 1 RM of Back Squat B. For time 21/15/9 Front Squat @60/40 Pull up
Read more25/05/21
A. 8’ EMOM 30” Max reps of HSPU B. For time (17’ T.C.) 1500m Row (80/60 Cal AB) 50 Alt DB Snatches @22.5/15 30 Toes to Bar 750m Row (50/40 Cal AB) 25 Alt DB Snatches @22.5/15 20 Toes to Bar 500m Row (30/24 Cal AB) 15 Alt DB Snatches @22.5/15 10...
Read more24/05/21
A. 10’ AMRAP 1 Power Clean @90/60 1 Front Squat 1 STOH 2 Power Cleans 2 Front Squats 2 STOH 3 Power Cleans 3 Front Squats 3 STOH …and so on. N.B.: do not exceed 85% of your 1RM of Clean & Jerk B. 15’ E3MOM 250m Row (15/12 Cal AB) 10 Burpee...
Read moreOUTSIDE DAY 153
22/05/21 A. 10’ EMOM 2 Snatches + 1 Overhead Squat B. For time (18’ T.C) 400m Run 25 Squat Snatches @40/30 30 Burpees Run 800 Meters 30 Burpees 25 Squat Snatches @40/30 400m Run
Read moreOUTSIDE DAY 152
21/05/21 A. 12’ E2MOM 2 Power Clean + FS + Hang Power Clean @75-80% of 1RM Clean B. 3 RFT (15’ T.C.) 400m Run 15 Front Squat @60/40 18 Deadlift @60/40
Read moreOUTSIDE DAY 151
20/05/21 A. 24’ E3MOM (8 sets) Deadlift *Set 1 – 4 reps @ 60% *Set 2 – 4 reps @ 65% *Set 3 – 3 reps @ 70% *Set 4 – 3 reps @ 75% *Set 5 – 2 reps @ 80% *Set 6 – 2 reps @ 85% *Set 7 – 1 rep @
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