A. Every 2 minutes, for 20 minutes (10 sets): Snatch x 1 Go for heavy in the last three sets B. Every minute, on the minute, for 10 minutes (5 sets of each): Minute 1 – 5 Hang Squat Snatches Minute 2 – 6 Bar Muscle-Ups or 12 Pull-Ups
Read moreWOD, 16.03.2018
A. Three sets of: 30 Seconds L-Sit Hold Rest 30 seconds 30 Seconds of Push Ups Rest 30 seconds 30 seconds of Toes to Bar Rest 90 seconds B. Three sets of: AMRAP 2 minutes: 15/10 Calorie Row 15 Kettlebell Swings (32/24 kg) Rest 2 minutes between...
Read moreWOD, 15.03.2018
A. Push Press 8 80% 6 85% 4 90% 7 82,5% 5 87,5% 3 92,5% B. 4 Rounds for time of: 21 Wallballs 9/6kg 18 Pull ups 15 Kettlebell Swings 24/16kg 12 Handstand Push-ups
Read moreWOD, 14.03.2018
A. Deadlifts 3/3/3/3/3/3/3 B. 3 Rounds for time: 21 Deadlifts 62,5/40 7 Overhead Squats 62,5/40 TC: 8 min.
Read moreWOD, 13.03.2018
A. Warm Up for B B. “Barbara” 5 Rounds for Time 20 Pullups 30 Pushups 40 Sit Ups 50 air squats 3 minutes rest
Read moreWOD, 12.03.2018
A. Every 90 seconds, for 15 minutes (10 sets): 3 Front Squats build up for heavy Beg.: focus on technique stay on 6-8 reps. B. 4 Rounds for time: 4 Power Cleans 4 Front Squats 4 Shoulder to Overhead (62,5/40kg)
Read moreWOD, 10.03.2018
A. Snatch: 5×65% 4×72,5% 3×80% 5×67,5% 4×75% 3×82,5% Beginners: 6 rounds 5x Snatch technique. B. For time: 21 Hang Power Snatches (52,5/35kg) 21 Bar Facing Burpees 15 Power Snatches (52,5/35kg) 15 Bar Facing Burpees...
Read moreWOD, 09.03.2018
A. Squat Clean, every 3 min: 5 x 65% 4 x 72,5% 3 x 80% 5 x 67,5% 4 x 75% 3 x 82,5% Beginner: Power Clean + Fronstsquat for Quality B. 3x3min AMRAP, 1min Rest: 3min: Power Cleans (60/40kg) 3min: Squat Cleans (50/35kg) 3min: Cluster (40/30kg)
Read moreWOD 08.03.2018
A. For quality: 6 alternating sets of: Ring Pushups (AMRAP-2), rest 45sec Strict Toes to bars 5-8, rest 45 sec B. 10min AMRAP: 20 Goblet Squats KB (24/16kg) 20 Toes to Bar 40 Double Unders
Read moreWOD 07.03.2018
A. Warmup for B B. “Filthy Fifty”: For time: 50 Box Jumps (61/51cm) 50 Jumping Pullups (15cm) 50 Kettlebell Swings (16/12kg) 50 Walking Lunges 50 Knees to Elbows 50 Push Press (20/15kg) 50 Back extensions GHD/Superman Raises 50...
Read moreWOD 06.03.2018
A. 6 rounds for quality handstand wallwalk and hold (count to 10), rest 45 secs. or 4 strict HSPU + 4 kipping HSPU, rest 45 secs. B. For time 5 rounds: 40 DUs 25 Situps 10 Overhead Squats 5 HSPU TC: 18min.
Read moreWOD 05.03.2018
A. EMOM for 30 secs, 15 rounds Active Hang Plank Superman hold B. “Cindy” in da house: 20 min. AMRAP 5 Pullups 10 Push ups 15 Air Squats
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