Wod 09/02/16

Skill: Squat snatch Met-con AMRAP 15′ -10 push ups -8 Squat snatch (35/15/pvc)   —One&Only competitor team— Strength: 1: 8 Rounds (16 Minutes) – EMOM, perform: -Odd minute: 5x touch and go push jerk (start at moderate weight and work up to max for 5 for the day) -Even minute:  20m seated sled pull (AHAP) […]

Wod 8/2/16

  Strenght: EMOM 8′ Odd: 4 front squat Even: max effort sit ups Work Capacity: “Fight gone bad”. 3 rounds – Complete as many reps as possible of: -60 second max calorie row -60 second max rep wall ball (5#/3#) -60 second max rep sumo deadlift high pull (30#/20#) -60 second max rep box jump (50/40) […]

Wod 29/1/16

ALL LEVEL Skill: wall climb Rx Amrap 10′ 2 wall climb 20 double unders 8 DB push press 16/12 rest 5′ Core training: Amrap 6′ 5 Evil wheel con bilanciere 10 Sit-up con palla medica 5/3 –Scaled: Amrap 10′ 1  wall climb 20 single unders 8 DB push press 6/8 rest 5′ Core training: Amrap […]