A. 5 rounds for quality: 5 V-ups 5 hollow rocks 5 sec. hollow hold 20 sec. rest B. find your 1 RM in 20 minutes Squat clean beginner: 6/5/4/3/3/3 Power Cleans C. “Elizabeth” 21-15-9 for time Squat Cleans (60/42,5kg) Ring dips TC. 15...
Read moreWOD, 31.05.2018
A. find your 3 RM in 20 minutes: deadlifts B. 3 rounds for total reps in 14 minutes 1 minute WBS (9/6kg) 1 minute deadlifts (60/40kg) 1 minute Abmat Sit ups 1 minute Burpees 1 minute rest
Read moreWOD, 30.05.2018
A. 5 rounds for Quality: 20 on/10 off L-Sit hang Superman hold active hang plank B. 6/5/4/3/3/3 Back Squats C. AMRAP 10 6 T2B 12 Box Jumps 18 Air Squats
Read moreWOD, 29,05,2018
A. 5 rounds for quality 5 V-ups 5 Hollow Rocks+ 5sec. Hollow hold 20 sec. rest B. 6/5/4/3/3/3 Push Jerk B. AMRAP 12 minutes 5 STOH (42,5/25kg) 10 WBS (9/6kg 15 KB Swings (24/16kg) 20 Ab Mat Sit ups
Read moreWOD, 28.05.2018
A. Warm up B. “Murph” 1 mile run 100 pull ups 200 push ups 300 air squats 1 mile run no time cap
Read moreWOD, 26.05.2018
A. 2/2/2/2/2/2 High Hang Snatch + Hang Snatch + Power Snatch B. 6 rounds for time 3 Snatch (42,5/30kg) 6 OH Squats (42,5/30kg) 9 C2B Pullups TC: 15 min.
Read moreWOD, 25.05.2018
A. 5 rounds 5 V ups 5 Hollow Rocks 5 sec. Hollow hold 20 sec. rest B. EMOM 18 even: 5 hand release Push ups odd: 5 Goblet Squats C. AMRAP 12 minutes 5 Pull ups 10 Box Jumps (61/51cm) 15 KB Swings (24/16kg) 20 DUs
Read moreWOD, 24.05.2018
A. 3×6 & 3×3 Front Squats B. AMRAP 16 16 Burpees 16 Thrusters (40/25kg) 16 Front Rack Lunges (40/25kg)
Read moreWOD, 23.05.2018
A. EMOM 14 minutes even: 2 strict Pull ups + 2 kipping Pull ups odd: 2 Wall walks B. 21-15-9 HSPU T2B Push ups TC: 20 min.
Read moreWOD, 22.05.2018
A. 5 rounds of: 5 V ups 5 Hollow Rocks 5 sec. Hollow hold 20 sec. rest B. 6×3 Squatcleans or 5×5 Powercleans C. 30 Squatcleans (42,5/30kg) 30 Pull ups 800 meter run TC: 15 minutes
Read moreWOD, 21.05.2018
A. work to a heavy complex in 20 minutes Push Press + Push Jerk beginners: 4×3 Push Press 4×3 Push Jerks B. “Betty” 5 rounds for time 12 Push Press (60/42,5kg) 20 Box Jumps (61/51cm) TC. 15 min.
Read moreWOD, 19.05.2018
A. Work on your weakness (15 minutes) B. 5×5 Back Squats C. AMRAP 10 8 T2B 8 Thrusters (40/25kg) 8/6 cal Row
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