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WOD 17-10-2018

WOD

A. 5 sets for quality of:
– 10 Single Arm Ketllebell Row
– 10 Bench Dips
– 20 sec L-Sit hold

1 min rest between sets 


B. 9 min AMRAP of:

– 5 Handstand Push-Ups
– 5 Toes to Bar
– 5 Box Jumps @30/24 inch

 

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WOD 16-10-2018

WOD

A. Tech work on:
“Bear Complex”

B. Deficit Deadlifts:
5 | 8 | 2”

C. For quality and load; find your heaviest (single) Bear Complex. 
1 Bear Complex consists of: 
– 1 Power Clean
– 1 Front Squat
– 1 Push Press
– 1 Back Squat
– 1 Push Press

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WOD 15-10-2018

WOD

A. Core strength, 5 rounds of 3 min. EMOM’s, without rest between rounds, of the following Triplet:
– 1st min.: 25 Russian Twist each side 20/14 kg
– 2nd min.: 20 Med Ball Sit-ups 20/ 14 kg
– 3rd min.: 50 sec. Sandbag Bearhug Hold

B. For time:
– 2 km. Row
– 10 rounds of Chest to Bar “Cindy” (5 C2B Pull-ups, 10 Push-ups, 15 Squats)

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WOD 14-10-2018

WOD

A. Handstand Push-Ups
5 | ME | 2″

B. 10 min. AMRAP of the following Triplet:
– 50 Double Unders
– 20 Dumbell Snatches 22.5/ 15 kg
– 10 m. Handstand Walk

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WOD 13-10-2018

WOD

A. 12 min. EMOM of:
– 10 Sandbag over the Shoulder
– 60 m. Kettlebell Waiterswalk 16/12kg

B. Buddy WOD, for time 50-40-30-20-10 reps of the following:
– Cal Row
– Cal Ski-erg

After each round Run 400 m. together with your Buddy, carrying one 25/15kg plate. 

Note: BuddyWOD is based on You go – I go…. meaning you may split up the reps however you and your Buddy may choose. But each transition you and you Buddy have to perform 10 US kettlebell swing 32/24, before moving on. 

 

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WOD 11-10-2018

WOD

A. Overhead Squat
4 | 5 | 2″ in tempo 1-3-1-0

B1. 4 min AMRAP of:
– 5 Power Snatches @50/35kg
– 7 Burpees
– 9 Toes to Bar

2 min rest

B2. 4 min AMRAP of:
– 5 Squat Snatches @50/35kg
– 7 Burpees over the Bar
– 9 Toes to Bar

2 min rest

B3. 4 min AMRAP of:
– 5 Hang Squat Snatches @50/35kg
– 7 Barfacing Burpees over the Bar
– 9 Toes to Bar

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WOD 10-10-2018

WOD

A. Deadlift
Find your 10 RM. Perform 3 sets of 10 reps. Rest as needed between sets. 

B. For time:
– 1600 m Run
– 30 Pull-ups
– 1200 m Ski-erg
– 20 Chest to Bar Pullups
– 800 m Row
– 10 Bar Muscle Ups
– 400 m Run Backwards

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WOD 08-10-2018

WOD

A. 3 rounds for quality, of:
– 30 sec Ring Support Hold
– 30 sec Hollow Hold
– 30 sec Plank

1 min rest between rounds

B. Tech work on:
– Handstand Push Ups; how to be more effective and efficient

C. 8 min EMOM (every minute on the minute) of:
– 1 Ascent Rope Climb over 7 m.  
– Remaining time perform ME (max effort) Double Unders.