WOD 14/07/2016

box-jump-3

HEAVY:

15′ TO FIND 1 RM OF DEADLIFT

 

WOD (A): FOR TIME

                   100 BOX JUMP

 

WOD (B): 3 ROUND FOR TIME

                   20 PUSH UPS

                   40 D.U

WOD 21/01/16

HEAVY:

15′ TO BUILD 3 RM  DEADLIFT

WOD:

14′ TIME CAP

5-10-15-20-25  RING DIPS
20-40-60-80-100 DU

IN THE REMAINING TIME:

MAX.EFF.  LEGLESS ROPE CLIMB

WOD 16-12-15

HEAVY:

BENCH PRESS:  3 X 7 @(45%-55%) 1 RM

BACK-OFF 25%-50%-75%

 

TEAM WOD:

2 PARTNERS (CAP TIME 17′)

45 HSPU

45 SDHP @50/35

90 WALL BALL @9/6

180 DU

 

 

WOD 24/11/15

Camille-Overhead-Squat

HEAVY

OHS (over head squat)

1 x 8 @ 65%

2 x 6 @ 75%

3 x 4 @ 85%

rest 3′ each set

 

WOD: 3RFT

9 HANG SQUAT CLEAN @ 60/40

15 PUSH JERK @ 60/40

21 WALL BALL SHOT @9/6

45 D.U

WOD 10/11/15

HEAVY

15′ TO FIND 1RM OF MILITARY PRESS

WOD

2 ROUNDS FOR TIME

60 DU
50 CHIN UPS
40 PUSH UPS H.R.
30 BOX JUMP @ 24″ / 20″

WOD 23/10/2015

HEAVY

Build your daily 1RM of FRONT SQUAT from load: 5 – 3 – 3 – 1 -1 – 1

WOD

3 ROUNDS

45″ FRONT SQUAT @ 40% OF 1RM
45″ JUMPING SQUAT
45″ SHUTTLE RUN
45″ DU

3′ REST

WOD 21/10/15

HEAVY

EMOTM 10′

EVEN: 6 Strict Ring Dip

ODD: 9 Kipping Ring Dip

WOD

TIME CAP=12′

50 Pull Ups
50 Double Unders

30 Wall Ball Shot @ 9 / 6
30 Double Unders

10 Burpees Box Jump Over @ 24″/20″

WOD 20/10/2015

HEAVY:

find 1RM of Over Head Squat from load

3-3-3-1-1-1

WOD:

Perform 75 THRUSTERS @ 43/30 while
E.M.O.T.M  15 DU