Category: WOD

METCON Warm Up Row 500 m 2 rounds of 6 Burpees 6 Good morning 6 Thruster 6 Squat Jump   Conditioning 20 Rounds for Time (switch every round with a Partner) 4 Bar Facing Burpees 6 Deadlifts (100/65 kg) 8 Box Jumps 10 Wall Ball Shots (9/7 kg) Time Cap: 45 minutes

 Oly. Weightlifting   Latian sabtu 28 jan 2023 Warm up: Cardio Muscle clean+ front squat + press (3rep x 5set) 1. Clean from hip 3 rep x 3 set 80% 2 rep x 3 set 90% 2. Split jerk form rack 3 rep x 3 set 80% 2 rep x 4 set 90% 3. […]

 Kamis, 29 des 22 Warm up: Pull up hookgrip snatch, power snatch, overhead squat, 3 rep x 4 set 1. Squat Snatch 3 rep x 2 set 80% 2 rep x 2 set 90% 1 rep x 2 set 95% Rest 5 mnit 1. Clean & jerk 2+2 rep x 2 set 80% 1+1 […]

 Gymnastic Strength Warm up Row 500 m 2 sets of 1 mins plank 5 Hindu Push Up 5 Behind the neck strict press   Supersets 1 4 sets of 8 Strict Press 60m/2 laps KB Farmer Carry    Supersets 2 4 sets of 4 Kipping HSPU or 2 Wall walk 6 Ring Dips or Box […]

Gymnastic Strength Warm up 2 mins single unders 2 rounds of 8 Air Squat 4 Inch worm EMOM 12 mins Odd mins : 10-15 KB Swing + 10-15 KB Goblet Squat Even mins : rest Supersets  4 Sets of 8 Back Squat  8 Strict Press 12 Hollow rock METCON Warm up   500 m row […]

 METCON Warm up Dynamic stretching Conditioning 3 Rounds of 1000 m Row 100 Double unders or 200 Single unders 50 sit up 50 walking lunges 25 Cal bike/ski 25 KB swing (16/12 kg) Time cap 45 mins   Olympic Weightlifting Warm up: Pull up + Muscle snatch + overhead squat 3rep x 5set Snatch […]

1 June 2022 Gymnastic Strength Warm up Jumping Jack 1 mins 2 rounds of 1 mins Plank 10 Cossack Squat (5 each leg) 10 Single arm DB Strict Press Supersets 1  4 sets of 8 Strict Press 8 Walking Front rack lunges Supersets 2  4 sets of 8 Box Dips 8 Front Squat Supersets 3 […]

 METCON Warm up Dynamic stretching Conditioning 5 Rounds of 25 Air Squat 25 Cal Row 25 walking lunges 50 Single unders 50 Mountain climbers (25 each leg)    Oly. Weightlifting  Warm up  Pull up hookgrip snatch 5rep x 3set Muscle snatch 5rep x 3set Overhead Squat 5rep x 3set Snatch 3 rep x 3 […]

WOD July 27th 2020 A) Warm up (10 mins Duration) 2 sets of 10 calorie Row 5 EB Bear complex 30 second Side Plank (each) 30 second Single Leg Glute Bridge w/ weight (each)   -4 Mins Preparation-   B) Overhead Press  EMOM x 10 mins 1 strict press + 1 push press + 1 […]

Push Jerk On the 2:30 x 5 Sets: 3 Push Jerks -15 secs on front rack position- 3 Push Jerks   Barbell taken from the rack. Aim is to build to a moderate load, but not a heavy. Pay attention to the cycle.    Conditioning “Bruiser” AMRAP 15: 15 Push Jerks  30 Air Squats 45 […]

 

 

 

 

”Brama’s farewell” AMRAP 30 mins with partner 12 Box jump (60/50 cm) 8 power snatch (40/25 kg) 4 Rope climbing   Partner Alternate Sandbag Run 400 m (15/10 kg)

“Open 18.1” AMRAP in 20 minutes 8 Toes-to-Bars 10 Single hand Dumbbell Hang Clean-and-Jerks (22.5 kg/15 kg) 14/12 calorie Row   Scaled: Men perform hanging knee-raises, use 15 kg. dumbbell Women perform hanging knee-raises, use 10 kg. dumbbell

 

Snatch 3-Position Squat Snatch EMOM 5 Sets @ 67% (+2% from last) Power Snatch + Squat Snatch 1 Complex On the 1:30 x 5 Sets – 82% (+2% from last) Back Squat All Sets completed “On the 2:00” (+2% from last) 6 Reps @ 76% 4 Reps @ 81% 2 Reps @ 86% 6 Reps […]

 

 

This is Backup WOD Data