Agenda

WOD 04/01/2017

Skill : Power cleans + 2 hang power cleans rm Complete as many rounds as possible in 15 minutes of: 5 Chest-to-bar pull-ups 5 Power cleans (70kg40kg) 10 Handstand push-ups

By | January 4th, 2017|Agenda|0 Comments

WOD 03/01/2017

Skill : 3rm Push press with pause on the dip position ( 3sec ) 5 rounds for time of: 1’ : max Row meters 1’ : max push press ( 30/20kg) 1’ : max Plate sit-ups

By | January 3rd, 2017|Agenda|0 Comments

WOD 02/01/2017

Skill : Back squat 3rm Workout of the day : From 0:00-3:00, perform 3 rounds of: 3 toes to bar 6 push-ups 9 squats From 3:00-6:00, perform 3 rounds of: 4 toes to bar 8 push-ups 12 squats From 6:00-9:00, perform 3 rounds of: 5 toes to bar 10 push-ups 15 squats From 9:00-12:00, perform [...]

By | January 2nd, 2017|Agenda|0 Comments

WOD 31/12/2016

LAST DAY OF 2016 Skill : Overhead squat 16min Amrap : 20 Over Head Squats (40/30kg) 16 Knees To Elbows 20 Box Jumps 30/24 16 HSPU 20 Power cleans (40/30kg) 16 Sit-ups 20 Pull Ups 16 Push Ups

By | December 31st, 2016|Agenda|0 Comments

WOD 30/12/2016

Skill : Back squat 3 rm Workout of the day : 21-15-9-6-3 Front squat (60/40kg) Pull-ups

By | December 30th, 2016|Agenda|0 Comments

WOD 29/12/2016

Skill : Push Jerk 3rm Workout of the day : 3 rounds : ( 1 min each ) Burpees Power cleans (40/30kg) Double unders Push press (40/30kg) Row ( calories) Rest

By | December 29th, 2016|Agenda|0 Comments

WOD 28/12/2016

Skill : Deadlift 5 rm ( touch & go ) Workout of the day : 15min amrap : 7 Deadlifts (70kg/40) 9 Box jumps 12 Push ups

By | December 28th, 2016|Agenda|0 Comments

WOD 27/12/2016

Skill : thrusters 1 then 2 Front squat Workout of the day : Amrap 10 min : 7 toes to bar 14 wall ball shots (9/7kg) 21 Double unders

By | December 27th, 2016|Agenda|0 Comments

WOD 26/12/2016

Skill : Complex deadlift – Hang power clean - stoh Workout of the day : Amrap 15 min : 5 Pull ups 10 Push ups 15 squats 12 Deadlifts (60/40kg) 9 Hang power cleans (60/40kg) 6 STOH (60/40kg)

By | December 26th, 2016|Agenda|0 Comments

WOD 24/12/2016

Skill : Power clean + thrusters 10 min amrap : (target 5 rounds) 5 Power clean (50/30kg) 5 Burpees 5 Thruster (50/30kg) 5 Burpees

By | December 24th, 2016|Agenda|0 Comments
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