WOD 23112021’ Tuesday

Task 1 : Conditioning

Team of 2

A Amrap 7-minutes

Cash in

400M Run

Then Amrap the remaining time

Sync 30 hang DB clean and jerk

15 HSPU

Rest 3-minutes

B. Amrap 7-minutes

Cash in

100/80 Cal Assault bike

Then Amrap the remaining time

Sync OHS 45/35lb

Rest 3-Minutes

C. Amrap 7-minutes

Cash in

400M Run

Then Amrap the remaining time

Sync 30 hang DB clean and jerk

15 HSPU

Rest 3-Minutes

C. Amrap 7-minutes

Cash in

100/80 Cal ski Erg

Then Amrap the remaining time

Sync STOH 45/35lb

Recent Posts

See All

WOD 27052022, Saturday

WARMUP 3-minutes any machine (easy pace ) Task 1: strength A. Overhead Squat Build up one Rep Max in 15-minutes window with warm up B. Strict pull up 4 sets , 8 reps Weighted if it possible C. Superse

WOD 26052022, Thursday

Team of 4 2 Rounds Sync 100 DB Hang clean and jerk ( 2 sync ) 75 DUs ( each 100 DUs , all same time ) 2 Rounds 100 Ring Dips / 100 push up 75 DUs ( each DUs , all same time ) Cash out 30 clean and je

WOD 25052022,Wednesday

Endurance : For time Team of 2 10 Rounds 10 Burpees ( every Round add 2 Burpees) 20 Handstand Shoulder tap / 40 plack shoulder tap 8 chin up 6 D-Ball clean Bonus work : A. Seated Box jump 5 sets , 2