Workout of the Day

WOD 10.07.20

mob190818_2

Strength 20′ to find your 1RM shoulder press Metcon Every 3’ for 5 rounds 10 burpees facing over the bar 10 power clean 5 front squats Rx : 60/40kg (Rx+ : squat clean) Intermediate : 40/30kg (power clean) Beginner : 20/15kg (hang… Read more »

WOD 07.07.20

snatch

Snatch Every two minutes for six rounds : 1 snatch pull 1 muscle snatch 1 lower hang power snatch 1 power snatch Metcon 5 rounds for time of 6 power snatches 8/8 dumbbells mixed grip lunges (1 overhead + 1… Read more »

WOD 06.07.20

grip

Renfo 3 rounds for quality of 8 Zercher squats 30″ ring body saw Metcon AMRAP 25′ 500m row 30 air squats 20 double unders 100m farmer carry Playlist Youtube 06.07.20 : ici

WOD 05.07.20

fullsizerender

CORE Training and shoulders : 5 rounds for quality of 10″ max mountain climber 20″ plank hold (active shoulders) 30″ plank jump-in (as an active recovery) *No rest between reps or rounds *Total Time : 5 minutes Metcon : 4… Read more »

WOD 03.07.20

hs-walk

Rx : 1600m run 70 deadlift (90/60kg) 40 toes to bar 20m handstand walk 40 toes to bar 70 deadlift 1600m run Intermediate : 1600m run 70 deadlift (60/40kg) 30 toes to bar 20m handstand walk or 20 shoulder taps +… Read more »