A.EMOM 12odd: max reps strict Pull ups in 40 sec.even: 2/2 Turkish Get up B.4 rounds20 Pull ups19 Push Press (42,5/30kg)01 TGU left (16/8kg)01 TGU right (16/8kg) TC. 18 min.
Read moreWOD, 31.12.2018
A.EMOM 43 Muscle Cleanscontinue withEMOM 64 Power Cleans TnG B.Partner WOD “Deck of Death”♠️ KB Swings (24/16kg)♥️ Wallballs (9/6kg)♦️ Power Cleans (45/30kg)♣️ OH Lunges (20/10kg)🃏 20 Burpees full deck of cards plus 3 Joker.one is...
Read moreWOD, 29.12.2018
A.EMOM 12odd: 30 DUseven: 6 HSPU B.4 min. AMRAP12/10 cal row10 burpees over the rowerrest 2 min. 4 min. AMRAP30 DUs10 HSPUrest 2 min. 4 min. AMRAP20 Box Jump Over10 KB Swings (24/16kg)rest 2 min. 4 min. AMRAP12/10 cal Air Bike10 T2Brest 2 min. 4...
Read moreWOD, 28.12.2018
A.Warm Up for B B.“Barbara”5 rounds for time:20 Pull-ups30 Push-ups40 Sit ups50 Air SquatsRest 3 mins between each round TC. 45 min.
Read moreWOD, 22.12.2018
A.Warm Up for B B.” 12 Days of Christmas” for time:1 Sumo Deadlift High-Pull (35/25kg)2 Thrusters (35/25kg)3 Push Press (35/25kg)4 Power Cleans (35/25kg)5 Power Snatches (35/25kg)6 Kettlebell Swings (24/16kg)7 Pull-Ups8 T2B9 Box Jumps...
Read moreWOD, 21.12.2018
A.EMOM 10 3 Clean and Jerk B.5 rounds for time:5 Power Cleans and Jerk (50/35kg)5 Front Squats (50/35kg)10 KB Swings (24/16kg)20 Sit ups TC. 18 min.
Read moreWOD, 20.12.2018
A.EMOM 121: 5 Pullups (work on your weakness)2: deficit Push ups3: 12/10 cal row B.AMRAP 420/16 cal row12 push upsrest 2 min.AMRAP 420 Box Jumps over12 Pull upsrest 2 min.AMRAP 410 x 10m Shuttle run12 Goblet Squats (24/16kg)
Read moreWOD, 19.12.2018
A.EMOM 91: 30 sec. KB L-Sit hold2: 30 sec. hollow rocks3: 30 sec. situps B.5×6 reps Front squats C.AMRAP 1010 lateral Bar Burpees20 Front Rack Lunges (42,5/30kg)30 DUs
Read moreWOD, 18.12.2018
A.6/6/6/4/4/4 deadlifts B.2 rounds for time:10 Pull ups20 deadlifts (80/60kg)30 Push ups40 Wall balls (9/6kg) TC. 15 min.
Read moreWOD, 17.12.2018
A.EMOM 103 Power Cleans B.EMOM 10odd: 4-6 kipping T2Beven: 4 strict Pull ups C.AMRAP 924 KB Swings (24/16kg)12 Box Jumps (61/51cm)12 T2B
Read moreWOD, 15.12.2018
A.EMOM 12odd: 6 HSPUeven: 4-6 strict T2B B.AMRAP 1415 Box Jumps (61/51cm)12 T2B9 HSPU
Read moreWOD, 14.12.2018
A.find your 3 RMOverhead Squats B.AMRAP 1230 DUs15 OH Squats (42,5/30kg)
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