16 Aug 2018

WOD 16-08-2018


A.
4 sets of:
4-6 Bench Press @ 75% of 1RM
Rest 90 seconds
Max reps Pull Ups
Rest 90 seconds

B.
For time:
50 Kettlebell Swings 24/16 kg
25 Hand Release Push Ups
40 Kettlebell Swings 24/16 kg
20 Hand Release Push Ups
30 Kettlebell Swings 24/16 kg
15 Hand Release Push Ups
20 Kettlebell Swings 24/16 kg
10 Hand Release Push Ups
10 Kettlebell Swings 24/16 kg
5 Hand Release Push Ups

15 Aug 2018

WOD 15-08-2018


A.
5 sets of:
Barski Cleans (perform 3 consecutive cleans from the high hang position without straps)

Rest 2 ' between each set.

B.
9 ' AMRAP of:
3 Ground to Overhead 60/40 kg
6 Ring Dips
9 Box Jumps 24"/20"

13 Aug 2018

WOD 13-08-2018


For Max Reps (or Calories):
2 ' Row for max calories
Rest 2 '
2 ' max reps Kettlebell Swings 24/16 kg
Rest 2 '
2 ' max reps Burpees
Rest 2 '
2 ' max reps Sit Ups
Rest 2 '
2 ' Bike for max calories

12 Aug 2018

WOD 12-08-2018


A.
3 ROTC of:
4-6 Front Squat @ 75% 1 RM
3-5 Strict (Weighted) Pull Ups

Rest 2'between each round

B.
5 RFT of:
10 Wall Ball 20/14 lbs
10 Pull Ups

Rest 1' between each round.