A: 5 Rounds of 10 Hollow Rocks 10 V- Ups 10 Tuck Ups 10 Sec Hollow Hold 1 Min Rest B: Front Squat up to a Heavy 5 RM in 16 minutes C: 5 Rounds for Time 20/16 Cal Row 20 K2E 20 Wallballs TC 20min.
Read moreWOD, 30.03.2018
A. EMOM for 16 min. Even: 4-6 strict HSPU Odd: 5 strict T2B B. 3 Rounds For Time 15 Ground to OH 40/25 kg 15 Lateral Burpees over Barbell TC: 15min.
Read moreWOD, 29.03.2018
A. Power Cleans 6/6/6/3/3/3/3 beginners: 10/10/8/8/6/6/6 B. 5 rounds AMRAP in 3 minutes (19 minutes) 3 Power Cleans (60/40kg) 6 Push-Ups 9 Air Squats Then Rest 1 minute
Read moreWOD, 28.03.2018
A. 3/3/3/2/2/1/1/1 of complex: 1 Snatch + 2 OH Squats B. 10 minute AMRAP 15 Snatches (50/35kg) 15 toes to bar 15 KB Swings (24/16kg)
Read moreWOD, 27.03.2018
A. Back Squats: 5/5/3/3/3/1/1/1 Beg. 2×8 & 5×6 B. AMRAP 15: 12 Box Jump overs 10 Situps 8 Air Squats 6 Ring Dips
Read moreWOD, 26.03.2018
A. EMOM for 16 minutes Even: 8 Pullups Odd: 6 Push Press B. 21-15-9 Wallballs Shots (9/6kg) Pull ups Hand release Push ups TC: 12 min.
Read moreWOD, 24.03.2018
A. Build to a Heavy Complex in 20 min: 2 Push Jerks + 1 Split Jerk Go for heavy in the last three sets B. 21-15-9 reps for time of: Snatches (50/35kg) Box jumps (61/51cm) TC: 12min
Read moreWOD, 23.03.2018
A. Backsquats: 6x6reps (go for heavy last 3 sets) B. 27 Thruster (35/25kg) 27 Toes2Bar 21 Thruster (35/25kg) 21 Toes2Bar 15 Thruster (35/25kg) 15 Toes2Bar TC: 12min
Read moreWOD, 22.03.2018
A. Front Squats 3/3/3/3/3/3 beginners: 10/10/8/8/6/6 B. 30 overhead walking lunges 30 knees-to-elbows 30 sit-ups 30-cal. row 30 sit-ups 30 knees-to-elbows 30 overhead walking lunges (20kg/10kg plate) TC: 15 min
Read moreWOD, 21.03.2018
A. Deadlifts 8/6/4/6/4/2 B. “DT” 5 rounds for time: 12 deadlifts 9 hang power cleans 6 push press (60/40kg) tc:15 min.
Read moreWOD, 20.03.2018
A. 4 rounds: 8-10 strict Pullups rest 1min. 4-6 weighted Pistols non alternating rest 1 min. B. Four 3-minute rounds of: 10 front squats 10 box jumps Row for max calories Rest 3 minutes between rounds.
Read moreWOD, 19.03.2018
A. Every 90 seconds, for 15 minutes (10 sets): High hang Clean – Hang Clean – Clean Beg.: focus on technique stay for two medium heavy complex. B. Complete as many rounds as possible in 25 minutes of: 100 double-unders (Beginners 100 Sus)...
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