Workout of the day

WOD 24-09 WOD

WOD 24-09 WOD

Practice HSPU 200 mtr Run 20 HSPU 20 Pistols 20 Snatch @40/30kg 20 Box Jump Add 1 exercise each RD starting from the beginning  Cap Time 20’          

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WOD 23-09 WOD

WOD 23-09 WOD

12′ EMOM 2 DL @90% then 3 RDs F.T. 5 DB DL  @20/15kg 10 DB Squat Clean  @20/15kg 15 STOH   @20/15kg First right arm then left arm= 1RD Cap Time 12′      

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WOD 20-09 WOD

WOD 20-09 WOD

Hero wod “The Seven” 7 Rounds For Time 7 Handstand Push-Ups 7 Thrusters (135/95 lb) 7 Knees-to-Elbows 7 Deadlifts (245/165 lb) 7 Burpees 7 Kettlebell Swings (2/1.5 pood) 7 Pull-Ups

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WOD 19-09 WOD

WOD 19-09 WOD

In a window of  20’ perform 20 syncro Hang Power Clean 10 Burpees Pull-up (First A then B) 20 Syncro STOH 10 Burpees Tuckjump (First A then B) 20 OH Lunges In the remaining time each team mate perform  200 mtr KB farmer carry @32/24kg Score will be RDs of Farmer carry      … Read more »

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WOD 17-09 WOD

WOD 17-09 WOD

10’  Practice Squat Snatch 12’ EMOM  2 Squat Snatch @80% then 5 RDs Cap Time 12’ 10 OHS @40/30kg 10 T2B 100 mtr Sprint  

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