Workout of the day

WOD 21-08

WOD 21-08

8′ AMRAP  6 devil press 2x 15/10 10 box jump over 2′ REST 8′ AMRAP 8 D.L. 105/70 10 Box Jump 2′ REST 8′ AMRAP 10 Jerk 40/30 10 step up with DB 2x 15/10

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WOD 19-08

WOD 19-08

20′ to complete Eavy Back Squat: 4 Reps @70% 1RM 3 Reps @80% 2 Reps @ 85% 1 Rep @90%   For Time complete 3 Rds of: 500m/400m Row 20/15 cal Bike 400m Run –Time cap20′

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WOD 17-08

WOD 17-08

In team of two, 25′ AMRAP, 1 RD each, of: 10 alt. DB snatch 20/15 5+5 DB OH Squat 20/15 30m burpee broad jump — at the end of every RD, 100m Run together

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WOD 15-08

WOD 15-08

IN TEAM OF 3 (A B C )COMPLETE FOR TIME: 120 Wall ball  team-mate A perform while B+C hold DL 120/90 60 HSPU team-mate A perform while B+C Hang the bar 1500m ROW team-mate A perform while B+C do synchro Sit up with med ball 9/6 30 SAND BAG over shoulder, do 1 burpee each… Read more »

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WOD 14-08

WOD 14-08

15’ to find 1RM of Snatch Balance   For time complete 50 Squat Snatch 50/35 touch and go — everytime you drop the barbell or you fail, do 7 Burpees  — time cap 15’

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WOD 10-08

WOD 10-08

  “FIGHT GONE BAD” 3 RDs AMRAP of: 1’ Wall Balls 1’ Sumo Deadlift High-Pulls 30/20 1’ Box Jumps  1’ Push Press 30/20 1’ Row (1 Calorie = 1 Rep) 1’ Rest

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