por admin Nov 20, 2019 | Wod
Warmup: 3x – 200m – 25 Jumping Jacks – 15 Knee Jumps – 10 Burpees Gymnastics: E90sec for 12´ – 8x Strict Pullups Strength: E2mom for 12´ – 10x Bench Press @60% WOD: 20´Amrap – 5x Thrusters with 42.50kg / 30.00kg – 10x...
por admin Nov 20, 2019 | Wod
Warmup: – 10x BearComplex Weightlifting: E2mom for 16´ – Clean and Jerk: *Sets 1-2: Clean and Jerk x 3 @ 55-65% *Sets 3-4: Clean and Jerk x 2 @ 70-80% *Set 5-8: Clean and Jerk x 1 @ 85-95% Weightlifting: E2mom for 10´ – Cleans: *3 Clean shrugs @...
por admin Nov 18, 2019 | Wod
Warmup: – 400m, then… – 20 A/Squats – 15 Dislocates – 10 Samsong Lunges Strength: E2mom for 10´ – 3x Back squats *Pause squats @3,3,X,1 (@55-65% of 1RM – focus on perfect mechanics and hold positions over adding more weight)...
por admin Nov 18, 2019 | Wod
Warmup: – 3 x 1´KneeGame Strength: 5 Rounds – 10x Deadlifts @60-65% TnG Strength: 4 Rounds (from the floor) – 5x Overhead Squats AHAP WOD: 5 Rounds – 400m Run – 10x Overhead Squats with 60.00kg /...
por admin Nov 13, 2019 | Wod
Warmup: 400m, then 2x – 15 Scap Push Ups – 10 Scap Pull Ups – 5 Inchworms Gymnastics: 30/30: STRICT PULL-UP & HSPU x 3 – 30s AMRAP Strict pull-ups – 30s Rest – 30s AMRAP Strict HSPU’s – 30s Rest — *You may do multiple...
por admin Nov 11, 2019 | Wod
Warmup: 3 Rounds: – 200m – 25 Jumping Jacks – 15 Dislocates – 5 InchWorms Strength: E2mom for 12´ – 10x Bent over Row AHAP Strength: 3 Rounds – 12x Strict Press Seated DB *plus 1 set max. effort WOD: In teams of 4 complete 4 rounds...
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