Category Archives: WOD

Viribus CrossFit – Crossfit BACK SQUAT Back Squat (Back Squat 4×8 Superset Kneeling KB Chop 7+7 ) WOD (AMRAP – Rounds and Reps) Every 4 mins x 4 10 Front Rack Lunges 35/25kg 20 Russian Swings 24/16KG 30 GTO 10/5KG

Crossfit – Wed, May 14 SNATCH Snatch (Snatch 0-6 min every 2 Mins 3 Hang Muscle Snatches 6- 10min Every 2 Mins x 2 Hang Power Snatches 10- 18min Every 2 Mins x 4:1 Hang Snatch ) WOD (AMRAP – Rounds and Reps) WOD7 Min AMRAP21 Double Unders14 KB Snatch 24/16KG

Viribus CrossFit – Crossfit SNATCH Snatch (Snatch 0-6 min every 2 Mins 3 Hang Muscle Snatches 6- 10min Every 2 Mins x 2 Hang Power Snatches 10- 18min Every 2 Mins x 4:1 Hang Snatch ) WOD (AMRAP – Rounds and Reps) WOD 7 Min AMRAP 21 Double Unders 14 KB Snatch 24/16KG

Crossfit – Tue, May 13 TUESDAY ENDURANCE PARTNER WOD (AMRAP – Rounds and Reps) WOD25 Min AMRAP (partner)Run 1000m together 80 WB Cleans (switching every 20) 9/7KGRun 500m together 60 HSPU50 Cals Row40 Box Jumps30 Sit Ups20 Thrusters 40/30kg

Viribus CrossFit – Crossfit TUESDAY ENDURANCE PARTNER WOD (AMRAP – Rounds and Reps) WOD 25 Min AMRAP (partner) Run 1000m together 80 WB Cleans (switching every 20) 9/7KG Run 500m together 60 HSPU 50 Cals Row 40 Box Jumps 30 Sit Ups 20 Thrusters 40/30kg

Crossfit – Mon, May 12 DEADLIFT SUPERSET ISOMETRICS Deadlift (Deadlift 4×8 @same weight superset isometric holds- one min rotating plank (Front/side/side/Front) ) WOD (AMRAP – Rounds and Reps) 15 Min AMRAP5 Burpees10 KB Lunges 24/16KGthen 6+12, 7+14, 8+16, 9+18 ….Run 250m after each round

Viribus CrossFit – Crossfit DEADLIFT SUPERSET ISOMETRICS Deadlift (Deadlift 4×8 @same weight superset isometric holds- one min rotating plank (Front/side/side/Front) ) WOD (AMRAP – Rounds and Reps) 15 Min AMRAP 5 Burpees 10 KB Lunges 24/16KG then 6+12, 7+14, 8+16, 9+18 …. Run 250m after each round

Crossfit – Sat, May 10 ROMANIAN DEADLIFT AND PULL UPS Romanian Deadlift (RDL) (Romanian Deadlift 3×5 (Return to first week) superset 3×5 Pull Ups ) WOD (AMRAP – Rounds) 15 min EMOM1: 15 KB Goblet squats 24/16KG2: 50 double unders3: 15 WB Russian twists 9/7Kg

Viribus CrossFit – Crossfit ROMANIAN DEADLIFT AND PULL UPS Romanian Deadlift (RDL) (Romanian Deadlift 3×5 (Return to first week) superset 3×5 Pull Ups ) WOD (AMRAP – Rounds) 15 min EMOM 1: 15 KB Goblet squats 24/16KG 2: 50 double unders 3: 15 WB Russian twists 9/7Kg

Crossfit – Fri, May 9 Unilateral Movements/ Nordic Curls Unilateral Movements and Nordics In Pairs- 3 Rounds Barbell step Ups 6/6Kneeling KB Chop 8/85 Nordic Curls WOD (AMRAP – Rounds and Reps) Partner WOD- 14minShareROW 800m30 GTO 20/15KG14 TTB