WOD

Workout of the day

What we train, day by day. Every movement scales — turn up as you are and the coach gives you your version.

WOD

Wod-ing

Crossfit
  • Bb. Complex for load
  • 5 Rounds of
  • • 5 RDL
  • • 5 muscle Clean
  • • 5 push Press
  • • 5 bent over Rows
  • Start at 50% bw. Progress from there.. Last 2 rounds should feel heavy.
  • Conditioning:
  • EMOM 15 minutes for Reps
  • •60" 15+ V sit-ups
  • •60" 15+ Kb Swings
  • •60" 15+ steps Goblet lunges @Kb
  • Score: total reps in 15 minutes.
  • *Incercati sa executati minim 15 repetari/minut pentru fiecare exercitiu.
Metcon

Metcon 20:00

Conditionare
  • EMOM 25 minutes for reps
  • •60" 15 V sit-ups
  • •60" 15 Kb Swings
  • •60" 15 steps Goblet lunges @Kb
  • •60" 10 Push Press @20/30 kg
  • •60" Side plank (25" Left/25" Right)
  • Abs Finisher 😁