wiard

WOD 16-08-2017

WOD

A. Mobility & Movement Standards WOD

B. For time:
– 50 Kcal Row
– 50 Box Jumps Over 60/50cm
– 50 Deadlifts 80/60kg
– 50 Wallball Shots 20/14lbs
– 50 Ring Dips
– 50 Wallball Shots
– 50 Deadlifts
– 50 Box Jumps Over
– 50 Kcal Row

Pardo

WOD 15-08-2017

WOD

A. Back Squat – Cluster Set with 5RM
3|5×2|’20|3″
1-0-1-0

B. Bench Press – Cluster Set with 5RM
2|5×2|’20|3″
1-0-1-0

C. Deadlift – Cluster Set with 5RM
1|5×2|3″
1-0-1-0

Edith_barmu

WOD 14-08-2017

WOD

A. Pull Up Practice

B. Kip/Butterfly Pull Ups
3|4×3|’30|2″

C. 7 Min. AMRAP of:
– 50 Double Unders
– 10 Overhead Squat 60/40kg

3 Min. Rest

D. 1600 Mtr Run for time!

Loes_stuk

WOD 13-08-2017

WOD

A. Sots Press
3|5|’60
2-1-2-1

B. (Jerk Block) Power Snatch
8|2|’90

C. BuddyWOD – You Go, I Go:
5 Rounds of:
– 90 Mtr (30-30-30mtr) Heavy Sandbag Carry
– 30 Mtr Sprint towards the Sled
– 30 Mtr Heavy Sled Drag

Note: When Bud1 and Bud2 did the 150 mtr, count as 1 rnd!

muppets

WOD 12-08-2017

WOD

A. Mobility & Movement Standards WOD

B. For time:
– 80 Kcal Row
– 60 Wallball Shots 20/14lbs
– 40 Pull Ups
– 20 Mtr Handstand Walk
– 10 Deficit Handstand Push Ups
– 20 Mtr Handstand Walk
– 40 Pull Ups
– 60 Wallball Shots
– 80 Kcal Row

Time Cap: 35 Min.

oh

WOD 11-08-2017

WOD

A. Mobility & Movement Standards WOD

B. Reebok CrossFit Games 2017 – Event 12
223 Intervals – 2 Min. on, 1 Min. off;
– 2 Rope Climbs
– 10/7 Kcal SkiErg 
– ME Overhead Squat 70/50kg

Note: 4th round extended to 3 min.
Go until 75 reps of the  OHS are complete!

judging wallballs

WOD 10-08-2017

WOD

A. KB Clean & Snatch Practice

B. 10 Min. EMOM of KB Complex:
– Odd Min.: 10 KB Snatches (5L + 5R)
– Even Min.: 8 Clusters (4L + 4R)

C. 10 Min. EMOM of ladder “Strictness”:
– Odd Min.: 1-2-3-4-5 of Muscle Ups
– Even Min.: 5-4-3-2-1 of Handstand Push Ups

Perry_Line_HSPU

WOD 08-08-2017

WOD

A. Bar Muscle Up Practice

B. Benchmark – “Annie”
50-40-30-20-10 of:
– Double Unders
– (Abmat) Sit Ups

sophia_stuk

WOD 07-08-2017

WOD

A. 7 Rounds of the following Clean complex:
– 1 (Jerk Block) Clean
– 2 Front Squat

3 Min. Rest

B. 21-15-9 of:
– Hang Power Clean 70/50kg
– Handstand Push Ups
(7 Min. Time cap)

3 Min. Rest

C. 9-15-21 of:
– Front Squat 70/50kg
– Push Jerk 70/50kg
(7 Min. Time cap)