A. Every 2 minutes, for 16 minutes: Push Press 3 reps B. For max reps/calories 2 Rounds of 90 seconds of Assault Bike Rest 30 seconds 90 seconds of Burpees Rest 30 seconds 90 seconds of Push Press @50/30 Rest 30 seconds 90 seconds of Box Jump...
Read moreWod 07-01-17
A. 15’ EMOM Hang Power Clean x 2 reps Build to today’s heavy-ish double. B. For time: Row 500 Meters 15 Hang Power Cleans @70/50 Row 500 Meters 10 Hang Power Cleans Row 500 Meters 5 Hang Power Cleans
Read moreWod 05-01-17
A. 8’ EMOM 2 DL @70-80% 1 RM B. 6RFT 10 Burpee Box Jump Overs @60/50 15 Wall Ball Shots @9/6 20 Double Unders 8 Toes-to-Bar
Read moreWod 04-01-17
A. Skill Pull up B. “Cindy” Complete as many rounds as possible in 20 minutes of: 5 Pull-Ups 10 Push-Ups 15 Squats
Read moreWod 03-01-17
A. 16’ EMOM alternating 10 burpees 10 push up 15 sit up 30 DU B. For time: Row 1000 Meters 150 Double-Unders 30 Handstand Push-Ups
Read moreWod 02-01-17
3 RFT 500m Row 2’ rest B. 20’ AMRAP 20 Thrusters @60/40 20 Pull-Ups 20 Burpee Over Barbell
Read moreWod 31-12-16
A. Take 20 minutes to build to today’s 1-RM Clean & Jerk B. 30 Squat Clean @60/40 60 DU 30 Burpees Over the Barbell 60 DU 30 Shoulder to Overhead @60/40 60 DU
Read moreWod 30-12-16
A. 10’ EMOM 30” Plank B. 9’ EMOM Back Squat x 3 reps @ 65-70% C. 5’ AMRAP 500 Meter Row 50 Kettlebell Swings (24/16 kg) Pull-Ups x Max reps Rest 5 minutes between sets, and complete a total of two sets.
Read moreWod 29-12-16
A. 10’ EMOM Hang Clean + Clean @ 65-70% B. Every 30“ for 5’ Deadlift x 3 reps @ 65-70% C. 10’ AMRAP 10 Calories of Assault Bike 10 Deadlifts @100/70
Read moreWod 28-12-16
A. 15’ EMOM Push Press 2 reps B. 4 RFT 15 American Swing @32/24 15 Box Jump Overs @70/60 cm 400 Meter Row
Read moreWod 27-12-16
A. 16’ EMOM Station 1 – Rope Climb x 1-2 Station 2 – 3 Strict HSPU Station 3 – 12 Pistols Alternating Station 4 – 200 m Row/AB/Ski erg B. 10’ AMRAP 5 Chest to Bar Pull-Ups 10 Ring Dips 15 Wall Ball Shots @9/6
Read moreWod 26-12-16 FESTIVITA’ special class “12 days of Christmas”
1: 250 m Row 2: Push Press @60/40 3: Thrusters @60/40 4: Wall Ball @9/6 5: Burpees 6: T2B 7: Pull uo 8: KB Swing @32/24 9: Box Jump @60/50 10: HSPU 11: Ground To Overhead 12: Man Makers @25/15 Cap Time : 60’
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