Wod 31/03

Wod 31/03

Warm up : 1Round 30 jumping jack 20 spiderman lunge 10 bear walk 5 wall climb Gymnastic strenght : 4 x 5/6 pullups strict 70% 1rm   Amrap 20′ : Team wod 2 people A) 10 Push Press dumbell 15/10 kg 20 sit up 30 D.U / 90 S.U B) 400 m...
WOD 29/03

WOD 29/03

Warm up : 30 jumping jack 20 spiderman lunge 10 air squat 400 Run METCON   OPEN (18/35) CATEGORY 10’00” Cap Time Buy in 30 Burpee Box Jump Over 60/50 Then 11 Snatch (any style) 30/15 kg tie break 30 Air Squat 9 Snatch (any style) 40/20 kg tie break 30 Air Squat 7...
Wod 25/03

Wod 25/03

Workout 16.5 21-18-15-12-9-6-3 reps for time of: Thrusters Burpees Men use 95 lb. Women use 65 lb. Scaled (Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49,...
WOD 22/03

WOD 22/03

Warm up : 400 Run easy pace 3 Lap 30″ Puppy Dog 30″ spiderman lunge sx 30″ spiderman lunge dx 30″ cobra Metcon : 21/15/9 of: Russian Swing 24/16 Pull up Lunge KB 16/12 Push up Time cap ‘...
WOD 21/03

WOD 21/03

WARM UP :  10′ easy pace 400 Run  60″ Plank 10 spiderman lunge 10 bear walk   INTERVAL 2′ on 2′ off x 8 Row  cal. Power Clean 60/42 , 50/35 , 40/30  (12-16-20 ) assault bike cal. 12-16-20 burpees 15-20-25 Row cal. 25-35-40 Power Clean Skyerg...