Rope-Climb

WOD: 06/02/2020

Core Strength:

“Durante Core”
1) Hollow Rocks (10 reps)

2) V-Ups (10 reps)

3) Tuck Ups (10 reps)

4) Hollow Hold (10″)
x 3 sets (rest 1′ btwn sets)

Gymnastics Strength:

4 Rounds for Quality of –

3 Rope Climbs
ME Pushups

Rest 2′ between rounds

Conditioning:

8′ AMRAP –

5 Ring Dips

5 C2B Pullups

10 Pistol Squats

then 10′ Mobility

Bench_presS

WOD: 05/02/2020

Strength:

Bench Press –

20′ to find your 1RM

Conditioning:

“FRAN” –
21-15-9 reps of –

Thrusters (42.5/30kg)

Pullups

Russain-Twist-WEIGHTED

WOD: 04/02/2020

Core Strength:

Russian Twist (weighted) –

3×20 (Rest 1′)

Gymnastics Strength:

4 Rounds for Quality of –

3 Wall Climbs

ME Strict Mixed-Grip Pullups

Rest 2′ between rounds

Conditioning:

8′ AMRAP –

10 Jumping Lunges

20 DUs

then 10′ Mobility

back-squat

WOD: 03/02/2020

Strength:

Back Squat –

20′ to find your 1RM

Conditioning:

2 Rounds for Max Reps –

1′ Row (cals)

1′ WBs (9/6kg)

1′ Kb Snatches (16/12kg)

1′ P. Presses (35/25kg)

1′ SDHPs (35/25kg)

team-wod

WOD: 31/01/2020

Strength:

Push Press –

15′ to find your 3RM

Conditioning:

Team WOD of 2:
100 A. Swings (24/16kg)
100 WBs (9/6kg)
100 Front Rack Lunges (50/35kg)

HANGING SIDE BEND

WOD: 30/01/2020

Core Strength:

Hanging Side Bend –

3×12 (Rest 1′)

Gymnastics Strength:

4 Rounds for Quality of –

ME Strict Pullups
ME Strict HSPUs
Rest 2′ between rounds

Conditioning:

10′ AMRAP –

10 Candle Stick Roll to Pistol

5 TTB

then 10′ Mobility

timer-11-512

WOD: 29/01/2020

Strength:

OHS –
15′ to find your 3RM

Conditioning:

2 Rounds for Max Reps –

1′ Row (cals)

1′ Kb Thrusters (16+16/12+12kg)

1′ BJOs (60/50cm)

1′ Pushups

1′ MBCs (9/6kg)

ALLIGATOR ROLL

WOD: 28/01/2020

Core Strength:

Alligator Rolls –

3×10 (Rest 1′)

Gymnastics Strength:

4 Rounds for Quality of –

ME Diamond Pushups
ME Strict Pullups (wide grip)

Rest 2′ between rounds

Conditioning:

9′ AMRAP –

3 Forward Rolls

6 BurpeeS

12 DUs

then 10′ Mobility