by rmartinez | Mar 26, 2022 | WOD Archive, workout of the day
Ghost of Kyiv AMRAP in 30 minutes6 Strict Presses (75/55)20 Box Jump Overs (24/20 in)22 Double-UndersEvery minute on the minute, complete:3 Push-Ups This workout is dedicated to Ukrainian Air Force pilot Colonel Oleksandr Oksanchenko, reportedly nicknamed “Grey Wolf,” who was killed after his jet was shot down near the Ukrainian capital of Kyiv on February 25, 2022. According to a post on Facebook by European Airshows page, Oksanchenko lost his life when his jet was shot down by Russian S-400 Triumph Air Defence Missile System although this has not been officially confirmed. Ukrainian President Volodymyr Zelensky posthumously awarded the pilot with the title of “Hero of Ukraine”, the President’s Office announced on social media on Mar. 1,...
by rmartinez | Mar 25, 2022 | WOD Archive, workout of the day
Partner up A. 10-9-8-7-6-5-4-3-2-1 Wall balls (14/20) Toes to bar Burpees 200 m run, after each ser. The flow of the wod will be explained tomorrow.
by rmartinez | Mar 24, 2022 | WOD Archive, workout of the day
Part A:5 rounds, not for time20 seconds hang from bar30 air squats40 double unders or work on double unders Part B:7 rounds, 10 minute cap10 sit ups15 dumbbell/kettlebell push press, light (2x 15/25) C. 7 minute...
by rmartinez | Mar 23, 2022 | WOD Archive, workout of the day
A. NFT 10-20-30-40-50 kettlebell/dumbbell deadlifts (2×12/16) 6 banded lat pull downs after each set B. AMRAP in 7 minutes of: 8 strict presses @45-55% 4 box jump overs rest 2 minutes AMRAP in 7 minutes of: 8 knees to elbows 4 big jump overs If you did Wednesday’s workout, feel free to sub the box jump overs with 20 double unders/40...
by rmartinez | Mar 22, 2022 | WOD Archive, workout of the day
A. For time (30m cap) 5 rounds of: 12 deadlifts (85/115) 12 bar facing burpees Directly into… 5 rounds of: 9 hang power cleans (85/115) 8 box jumps (20/24) Directly into… 5 rounds of: 6 jerks (85/115) 6 burpee box jumps (20/24) B. 7 minute...
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