A. Every 2 minutes, for 16 minutes (8 sets): Deadlift Set 1 – 5 reps @ 70% Set 2 – 4 reps @ 75% Set 3 – 3 reps @ 80% Set 4 – 2 reps @ 85 Set 5 – 1 rep @ 90% Sets 6-8 – 2-3 reps @ 90% B. 4 rounds
Read moreWOD, 30.04.2018
A. EMOM for 18 minutes even: 2 x pause front squat 32X1 odd: 2 x deadlift + 2 hang power clean B. AMRAP 10 minutes 1 deadlift 1 hang power clean 1 front squat 1 push press 50/35kg
Read moreWOD, 27.04.2018
A. EMOM 8 minutes 4 OH Squats B. work on Skills for 25 minutes: C2B Pull ups or Pull ups and Kip Swings as high as possible C. 5 rounds for time: 5 OH Squats (42,5/30kg) 10 C2B Pullups TC: 12min.
Read moreWOD, 27.04.2018
A. EMOM 12 minutes even: deficit PushUps (increase height) odd: 30 sec. L-Sit Hold B. PowerClean: 6/5/4/3/2 C. AMRAP 10 3 Clean 6 Push Ups 9 T2B
Read more26.04.2018
A. Skills (20 min.): Double Unders B. Warm Up for deadlifts 15 min. C. AMRAP 10 min. 24 DUs 12 Box Jumps (61/51cm) 6 Deadlifts (80/60kg)
Read moreWOD, 25.04.2018
A. 6/4/2/5/3/1 Clean and Jerk B. 15-12-9 reps for time: Clean and Jerks (50/30kg) HSPU TC: 15 min.
Read moreWOD, 24.04.2018
A. find your 5 RM in 20 Minutes: Thrusters B. 7 Rounds for Time 5 Pull-Ups 10 Push-Ups 15 Air Squats 10 Thrusters (40/25kg) TC: 25 min.
Read moreWOD, 23.04.2018
A. 3/3/3/3/3/3/3 Push Press B. 3 rounds 1 min. each station: WBS (9kg/6kg) Box Jumps (61/51cm) Push Press (35/25kg) row rest
Read moreWOD, 21.04.2018
A. Back Squats 6/6/6/3/3/3 B. “Loredo” 6 rounds for time: 24 Air Squats 24 Push ups 24 walking lunges 400m run TC: 30 min.
Read moreWOD, 20.04.2018
A. Work on technique and Snatch Balance for 15 minutes B. Find your 3RM in 16 minutes: Power Snatch C. AMRAP 12 3 Snatch (60/40kg) 6 Burpees 12 WBS (9/6kg)
Read moreWOD, 19.04.2018
A. Work on HSPU for 16 min. B. “Bradshaw” 10 rounds for time 3 HSPU 6 deadlifts (100/70kg) 12 Pullups 24 DUs TC: 24 min.
Read moreWOD, 18.04.2018
A. Find your 3 RM in 20 min.: Clean + Push Jerk B. 3 rounds for time: 10 Clean and Jerks (60/40kg) 15 Ring Dips 20 KB Swings (24/16kg) TC: 18 min.
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