workouts

WOD 03/08/2020

A. Every 2 minutes, for 16 minutes (8 sets) of: Snatch + Hang Snatch + Overhead Squat *Sets 1-3 – 60-65% *Sets 4-6 – 65-70% *Sets 7-8 – 70-75%   Rx/Scaled   AMRAP 10 minutes: 6 Toes to Bar 8 Alternating Dumbbell Snatch 22,5/15 Kg 10 Burpees   Basic   [...]

workouts

WOD 02/08/2020

A. Every 2 minutes, for 16 minutes (8 sets): Deadlift x 3 reps @ 75% of 1-RM   B. Rx Complete as many rounds and reps possible in 15 minutes of: 12 Handstand Push Ups 10 Overhead squat 53/35 Kg 8 Burpees Knee-to-chest jump Scaled Complete as many rounds and [...]

workouts

WOD 01/08/2020

Rx Three sets of: 400 Meter Run 3-5 Bar Muscle-Ups Then… Complete as many rounds and reps possible in 15 minutes of: 20 Front-Rack Alternating Lunges Single DB 22.5/15 Kg 40 Air Squats 20 Plank Kick-Throughs With Hand Tap (10 each side) 40 Double-Unders Scaled Three sets of: 400 Meter Run 6/9 [...]

workouts

WOD 31/07/2020

A. Every 90 seconds, for 9 minutes (6 sets): Halting Clean Deadlift + Clean (Mid thigh with a 2 second pause, then lower the bar to the ground, pause for 1 second, then perform a Clean) *Sets 1-4 = 1 rep @ 80% of 1-RM Clean *Sets 5-6 = 1 [...]

workouts

WOD 30/07/2020

A. Every 2 minutes and 30 seconds, for 15 minutes (6 sets) of: Strict Press Set 1 – 5 reps @ 75% Set 2 – 3 reps @ 80% Set 3 – 1 reps @ 85% Set 4 – 3 reps @ 87% Set 5 – 2 reps @ 90% [...]

workouts

WOD 29/07/2020

A. Every 2 minutes, for 10 minutes (5 sets): Tempo Front Squat @ 32X1 *Set 1 – 3 reps @ 70% of 1-RM Front Squat *Set 2 – 2 reps @ 75% *Set 3 – 2 reps @ 80% *Set 4 – 1 rep @ 85% *Set 5 – 1 [...]

workouts

WOD 28/07/2020

A. Every 90 seconds, for 9 minutes (6 sets): Halting Snatch Deadlift + Snatch (Perform a snatch pull to mid thigh with a 2 second pause, then lower the bar to the ground, pause for 1 second, then perform a snatch) *Sets 1-4 = 1 rep @ 80% of 1-RM [...]

workouts

WOD 27/07/2020

A. 3 Round of: Cyclist Front Squat: 31X0; 8-10 reps; rest 75sec (50-40/35-25 Kg) Pendlay Row: 30X1; 10-12reps; rest 75sec (50-40/35-25 Kg)   B. Rx/Scaled For time: 700 Meter Run 20 Pull-Ups 40 Push-Ups 80 Double-Unders 40 Push-Ups 20 Pull-Ups 700 Meter Run Cap: 17 minutes Basic For time: 400 [...]