Wednesday, February 08, 2017
Class:
All
Workout Name:
None
Description:
SKILL
WOD
-----------------------------
GYM SKILL
Bar MU practice
GYM WOD
5 Rounds :
9 Toes to ring
6 Burpees
3 Ring MU
Scaled
5 Rounds :
9 T2B
6 Burpees
6 C2B
Cap time : 12min
WOD
-----------------------------
GYM SKILL
Bar MU practice
GYM WOD
5 Rounds :
9 Toes to ring
6 Burpees
3 Ring MU
Scaled
5 Rounds :
9 T2B
6 Burpees
6 C2B
Cap time : 12min
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Enter Your Results
Thursday, February 02, 2017
Class:
All
Workout Name:
None
Description:
SKILL*
0:00 - 3:00
10 C&J
3:00 - 6:00
10 C&J
6:00 - 9:00
10 C&J
* heavy unbroken C&J
WOD
AMRAP15
20 KB Swing @32/24kg
20 T2B
20 Box Jump
Goal 4+ rounds
0:00 - 3:00
10 C&J
3:00 - 6:00
10 C&J
6:00 - 9:00
10 C&J
* heavy unbroken C&J
WOD
AMRAP15
20 KB Swing @32/24kg
20 T2B
20 Box Jump
Goal 4+ rounds
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Wednesday, February 01, 2017
Class:
All
Workout Name:
None
Description:
SKILL
5x5 Front Squat
2min rest
WOD
AMRAP3
50 DU
5 Hang Power Clean 70/50kg
1 min rest
AMRAP3
50 DU
5 Squat Clean 70/50kg
1 min rest
AMRAP3
50 DU
5 Power Clean 70/50kg
-----------------------------
GYM SKILL
HSPU practice
GYM WOD
EMOM18
1. 12/8 Cal Row + Max burpees over row
2. Rest
5x5 Front Squat
2min rest
WOD
AMRAP3
50 DU
5 Hang Power Clean 70/50kg
1 min rest
AMRAP3
50 DU
5 Squat Clean 70/50kg
1 min rest
AMRAP3
50 DU
5 Power Clean 70/50kg
-----------------------------
GYM SKILL
HSPU practice
GYM WOD
EMOM18
1. 12/8 Cal Row + Max burpees over row
2. Rest
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Tuesday, January 31, 2017
Class:
All
Workout Name:
None
Description:
SKILL
For time:
50 Strict HSPU
WOD
For time
3 rnds:
30 C2B
30 Wall-Ball 9/6kg
30 Box Jump
Cap time 25 min.
For time:
50 Strict HSPU
WOD
For time
3 rnds:
30 C2B
30 Wall-Ball 9/6kg
30 Box Jump
Cap time 25 min.
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Monday, January 30, 2017
Class:
All
Workout Name:
None
Description:
SKILL*
0:00 - 3:00
10 Snatch
3:00 - 6:00
10 Snatch
6:00 - 9:00
10 Snatch
*heavy unbroken snatch
WOD
For time:
1000m Row
32 Deadlift @100/70kg
16 Front Squat @85/50kg
Cap time 15 minutes
Post-workout
100 Abmat Sit-up
0:00 - 3:00
10 Snatch
3:00 - 6:00
10 Snatch
6:00 - 9:00
10 Snatch
*heavy unbroken snatch
WOD
For time:
1000m Row
32 Deadlift @100/70kg
16 Front Squat @85/50kg
Cap time 15 minutes
Post-workout
100 Abmat Sit-up
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Friday, January 27, 2017
Class:
All
Workout Name:
None
Description:
Team WOD
Team of 2
2 rounds :
100 DU
50 Burpees plate
40 HSPU
30 Pull-up
20 T2B
10 Burpees MU
20 T2B
30 Pull-up
40 HSPU
50 Burpees plate
100 DU
Cap Time : 40min
One partner work
One partner hold the plate @20/15kg
(Except during burpees)
If the plate touch the floor = 30sec team hollow rock
Team of 2
2 rounds :
100 DU
50 Burpees plate
40 HSPU
30 Pull-up
20 T2B
10 Burpees MU
20 T2B
30 Pull-up
40 HSPU
50 Burpees plate
100 DU
Cap Time : 40min
One partner work
One partner hold the plate @20/15kg
(Except during burpees)
If the plate touch the floor = 30sec team hollow rock
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Thursday, January 26, 2017
Class:
All
Workout Name:
None
Description:
SKILL
EMOM12
1. 5 Clean & Jerk (TnG)
2. 30sec. Hollow rock
WOD
5 rounds :
15 DL @ 80/60kg
15 T2B
Cap time : 18min
EMOM12
1. 5 Clean & Jerk (TnG)
2. 30sec. Hollow rock
WOD
5 rounds :
15 DL @ 80/60kg
15 T2B
Cap time : 18min
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Wednesday, January 25, 2017
Class:
All
Workout Name:
None
Description:
SKILL
5-4-3-2-1
Front Squat
WOD
EMOM18
1. 13/10 cal Row
+ max jumping Squat @ 20/15kg
2. Rest
-----------------------------
GYM SKILL
Pull-up practice
GYM WOD
Team of 2 :
AMRAP18
20 Cal Row
20 Ring dips
Partner A work - Partner B do the plank
5-4-3-2-1
Front Squat
WOD
EMOM18
1. 13/10 cal Row
+ max jumping Squat @ 20/15kg
2. Rest
-----------------------------
GYM SKILL
Pull-up practice
GYM WOD
Team of 2 :
AMRAP18
20 Cal Row
20 Ring dips
Partner A work - Partner B do the plank
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Tuesday, January 24, 2017
Class:
All
Workout Name:
None
Description:
SKILL
5 sets of :
Max strict Pull-up
1min rest
Max strict Ring dips
1min rest
WOD
EMOM20
1. 5 Medball Clean + Max Wall-ball @ 9/6kg
2. Rest
3. 5 Squat Clean + Max Push-press @ 40/30kg
4. Rest
5 sets of :
Max strict Pull-up
1min rest
Max strict Ring dips
1min rest
WOD
EMOM20
1. 5 Medball Clean + Max Wall-ball @ 9/6kg
2. Rest
3. 5 Squat Clean + Max Push-press @ 40/30kg
4. Rest
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Monday, January 23, 2017
Class:
All
Workout Name:
None
Description:
SKILL
5x3
Snatch (TnG)
WOD
3 rounds :
15 C2B
20 Burpees
15 SDHP @ 43/30kg
Cap time : 14min
5x3
Snatch (TnG)
WOD
3 rounds :
15 C2B
20 Burpees
15 SDHP @ 43/30kg
Cap time : 14min
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
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