A. Every two minutes, for 6 minutes (3 sets): Dumbbell Walking Lunge x 20 steps @ 10X0 Go heavy the final steps should not be performed without struggle. B. Complete as many rounds and reps as possible in 5 minutes of: 20 Double-Unders 10 Air Squats Rest 60 seconds, and then… Complete as many […]
Team Wod For time: 100 Burpees Box Jump 80 Toes to bar 60 Clean & Jerk 60/40kg 40 Bar Muscle Ups 60 Wall Ball 9/6 Kg 80 Dumbbell snatch 22.5/15kg 300 Double Unders Time Cap: 35 minutes
A. Gymnastics EMOM 12: 1: 8 Strict or Kip Handastand Push Ups 2: 8 Tuck crunch+8 Hollow Rocks 3: 8-12 Strict Pull Ups B. Four Rounds for time: 10 Deadlift 130/95 Kg 15 Burpees Over the Bar
A. Every 2.30 minutes for 15 minutes (6 sets): Hang Squat Clean + Squat Clean + Squat Clean + Jerk Start from 70% of your Clean&Jerk and find heavy. Don’t drop the barbell during the complex (work touch and go) B. Every 4 minutes, for 16 minutes (4 sets) for times: 20 Toes to Bar […]
Conditioning (part 1) 10 min AMRAP: • 5 Clean & Jerks 60/40 Kg • 7 Toes-to-bar Goal: 8 rounds Rest 5 minutes, then: Conditioning (part 2) 10 min AMRAP: • 2 Dumbbell Power Snatches 22.5/15 Kg • 2 Box Jump Overs 60/50 cm • 4 Dumbbell Power Snatches 22.5/15 Kg • 4 Box […]
A. Strength Back Squat – Every 2.30 minutes x 4 sest • 8 reps at 65% of 1RM • 6 reps at 75% of 1RM • 4 reps at 85% of 1RM • 4 reps at 90% of 1RM B. AMRAP 6 minutes 7 Hang Power Snatch 35/25 Kg 7 Chest to Bar Pull Ups […]
A. Every 2.30 minutes for 15 minutes (6 sets): Hang Squat Snatch + Squat Snatch+ Squat Snatch+ Overhead Squat Start from 70% of your Snatch and find heavy. Don’t drop the barbell during the complex (work touch and go) B. For time: 40 Double unders 35 Kettlebell swing 24/16kg 40 Double unders 25 Kettlebell swing […]
A. WOD 13 NOVEMBRE DOMENICA Every 2 minutes, for 12 minutes (6 sets): Deadlift *Set 1 – 3 reps @ 70% *Set 2 – 2 reps @ 75% *Set 3 – 1 rep @ 80% *Set 4 – 1 rep @ 85% *Set 5 – 1 rep @ 90% *Set 6 – Max Reps @ […]
Team of Two In a 35:00 window: 8 rounds (I go you go): 21 Wall ball 9/6kg 9 Deadlift 80/50kg 6 rounds (I go you go): 12 Burpees over DB 12 Dumbbell Snatch 22.5/15kg 12 Overhead Dumbbell lunge 22.5/15kg In the remaining time, AMRAP: 200m run as a pair 2 rounds (I go you go): […]
A. Every 2 minutes, for 16 minutes (8 sets): Back Squat x 3 reps @ 21X1 Use approximately 70% of your 1-RM, and focus on the speed of the concentric motion. You want to make that phase as quick and explosive as possible. B. Five rounds for time of: 30 Double-Unders 10 Dumbbell Push Presses […]