WOD 29/05/2019
A)GWOD 10 MIN TO PRACTICE GYMNASTICS B)GYMNASTIC CONDITIONING ALT.EMOM 12 a)5 RING MUSCLE UPS b)6-10 STRICT HSPU c)30″ V SIT KICK OUT d)50 DOUBLE UNDERS C)CONDITIONING 4 RFT: 10 FRONT RACK LUNGES(60/40) 15 OTB BURPEES 400 M RUN
WOD 8/05/2019
A)GWOD 10 MIN TO PRACTICE GYMNASTICS B)SWOD EVERY 2 MIN FOR 6 MIN DEADLIFT 5X85% C)CONDITIONING 4 RFT: 7 RING MUSCLE UPS 15 OVERHEAD SQUAT(40/25) 50 DOUBLE UNDERS
WOD 25/04/2019
A)GWOD 10 MIN TO FIND WEIGHTED PULLUP 3 RM B)GYMNASTIC CONDITIONING ALT EMOM 12 a)10 STRICT TOES TO BAR b)6-10 STRICT HSPU c)30″ HOLLOW ROCK d)50 DOUBLE UNDERS C)CONDITIONING «NASTY GIRLS» 3 RFT: 50 AIR SQUAT 7 RING MUSCLE UPS 10 HANG POWER CLEAN(60/40)
WOD 20/03/2019
A)GWOD 10 MIN TO PRACTICE GYMNASTICS B)SWOD EVERY 2 MIN FOR 8 MIN DEADLIFT 4X80% C)CONDITIONING 3 ROUNDS FOR TIME: -400 M RUN AND -3 ROUNDS OF 12 DEADLIFT(60/40) 9 HANG POWER CLEAN(60/40) 6 PUSH JERK(60/40)
WOD 15/03/2019
A)GYMNASTIC CONDITIONING ALT. EMOM 12 a)5 RING MUSCLE UPS b)10 STRICT HSPU c)10 STRICT TOES TO BAR d)50 DOUBLE UNDERS B)CONDITIONING AMRAP 20: 15 WALLBALLS(9/7) 10 PUSHUPS 15 KB SWING(24/16) 200 M RUN
WOD 13/03/2019
A)GWOD EVERY 2′ FOR 10′ 5 WEIGHTED PULLUPS(CLIMBING) B)GYMNASTIC CONDITIONING EVERY 90″ FOR 12 MIN a)6-10 STRICT HSPU b)30″ L HANG c)30″ NOSE TO WALL HS MARCH d)50 DOUBLE UNDERS C)CONDITIONING AMRAP 10: 5/5 TURKISH GET UP(24/16) 10 BURPEE BOX JUMPS 10 CHEST TO BAR
WOD 5/03/2019
A)GWOD 10 MIN TO PRACTICE GYMNASTICS B)SWOD EVERY 2 MIN FOR 8 MIN DEADLIFT 6X70% C)CONDITIONING AMRAP 9: 15 THRUSTERS(42,5/30) 12 HSPU 9 BAR MUSCLE UPS
WOD 28/02/2019
A)GWOD 10 MIN TO PRACTICE GYMNASTICS B)GYMNASTIC CONDITIONING ALT EMOM 12 a)10 STRICT CHEST TO BAR b)30″ NOSE TO WALL HS HOLD c)30″ HOLLOW ROCK d)50 DOUBLE UNDERS C)CONDITIONING 5 RFT: 12 FRONT RACK LUNGES(60/40) 12 HSPU 12 TOES TO BAR
WOD 21/02/2018
A)GWOD 10 MIN. TO PRACTICE GYMNASTICS B)TRUNK WORK ALT EMOM 12: a)30″ HOLLOW HOLD b)30″ SIDE PLANK LEFT c)30″ SIDE PLANK RIGHT d)30″ MEDBALL TO TOES(9/7) C)CONDITIONING AMRAP 12: 10 RING MUSCLE UPS 20 BURPEES 40 WALLBALLS(9/7)
WOD 15/02/2019
A)GWOD 10 MIN TO PRACTICE GYMNASTICS B)GYMNASTIC CONDITIONING 3 SETS.(30SEG ON/30 SEG OFF) a)CHEST TO BAR b)NOSE TO WALL HS HOLD c)TOES TO BAR d)DOUBLE UNDERS C)CONDITIONING 3 SETS.1 MINUTE OF MAX. REPS/STATION -THRUSTERS(35/25) -BOX JUMP OVERS -HANG POWER SNATCH(35/25) -WALLBALLS(9/7) -BURPEES -1 MIN REST
WOD 13/02/2019
A)GWOD 10 MIN TO PRACTICE GYMNASTICS B)TRUNK WORK 3 SETS.(30 SEG ON/30 SEG OFF) -HOLLOW ROCK -IRONMAN HOLD -MEDBALL TO TOES -PILLAR PLANK TO PRESS OUT C)CONDITIONING AMRAP 10: 10 RING MUSCLE UPS 50 WALLBALLS 100 DOUBLE UNDERS
WOD 7/02/2019
A)GWOD 10 MIN TO PRACTICE GYMNASTICS B)GYMNASTIC CONDITIONING ALT EMOM 12 a)3 STRICT RING MUSCLE UPS b)6-10 STRICT HSPU c)30″ INVERTED HOLD d)50 DOUBLE UNDERS C)CONDITIONING AMRAP 4: 10 THRUSTERS(42,5/30) 10 BOX JUMPS(60/50) ——-2 MIN REST———- AMRAP 4: 10 THRUSTERS(42,5/30) 10 OTB BURPEES