NO BB WOD 24-07-2022
STRENGTH SKILLWARM UP FRONT SQUAT TO HEAVY WEIGHT 10'EMOM 8'8-7-6-5-4-3-2-1 REPBUILD IN WEIGHT EVERY ROUNDPARTNERWODEVERY 4' x520 synchro wall ball20 alternating DB snatch10 synchro ttb10 alternating DB cluster RX: 30/20
CONDITIONING
Teams of 3ROW FOR DISTANCE in 41'Only 1 rowingOther 2: AMRAP 18'10 synchro air squat20 down up400m synchro run REST 5'AMRAP 18'10 synchro box jump over20 hand release push up30…
CONDITIONING 12-07-2022
PARTNER UP! AMRAP 8'40 cal row10 synchro push upREST 3'AMRAP 8'40 cal echo bike20 synchro reversed lungesREST 3'AMRAP 8'40 cal ski10 synchro burpeeREST 3'AMRAP 8'40 cal bike erg10 synchro jump…
NO BB WOD 10-07-2022
STRENGTH SKILL: BACK SQUATBuild to a heavy 4 reps in 10'EMOM 8'4 REPS @85%SOLO MISSION:AMRAP 12' x2500/400m bike erg12 DB snachtes12 DB squatREST 4' BETWEEN AMRAP'SRX: 25/17,5
NO BB WOD 09-07-2022
STRENGTH SKILLEMOM 18'1: 6 double db strict shoulder press2: 6 double db bicep curl3: 6 burpee box jump over4: 6 double db front rack squat 5: 1' row (as fast…
NO BARBELL WOD 07-07-2022
STRENGTH SKILL: FRONT SQUAT + PUSH PRESSevery 2'15 x 66 Front squat + 3 push press1-3 @80%4-6 @85%PARTNERWOD1-2-3-4-5-6-7-8-9-10Synchro snatchSynchro overhead lunge100-90-80-70-60-50-40-30-20-10DUTC: 24'
NO BARBELL WOD 06-07-2022
STRENGTH SKILLFRONT SQUATevery 2' x 106 reps @80%PARTNERWOD0-4: 21 synchro toe to bar15 burpee over DB (facing) 9 synchro double DB front squat4-8:21 synchro pull up15 double DB shoulder to…
WOD 05-06-2022
STRENGTH SKILL: KB GOBLET REVERSED LUNGES Every 1'45 x6Work 1' - rest 45" KB SHOULDER TO OVERHEAD Every 1'45 x 610Reps (5L & 5R) PARTNERWOD: 27-21-15-9 Synchro KB swingKB clean…
WOD 19-06-2022
STRENGTH SKILLFront squatFind 5RM in 10'Every 1'30 x54 front squatPARTNERWOD2 ROUNDS25 synchro front squat25 box jump over25 synchro push press25 burpee25 synchro clean25 pull upTC: 25'EVERY TIME YOU BREAK OR…
WOD 18-06-2022
STRENGTH SKILLEMOM 24'1: 12 wall ball2: 12 weighted sit up3: 12 double db shoulder to oh (15/22,5)4: 30 DU/ 50 single under5: 12 double DB front rack squat (15/22,5)6: RESTPARTNERWODBUY…
