A. 5 rounds 6 V-Ups 6 Hollow rocks 6 sec. Hollow hold 30 sec. rest B. find your 3 RM deadlifts in 20 minutes C. AMRAP 12 minutes 40 Double-Unders 20 Wall Ball Shots (9/6kg)) 10 Toes to Bar
Read moreWOD, 29.06.2018
A. 6/5/4/3/3/3 Overhead Squats B. 6 rounds for time 6 C2B 4 STOH (50/35kg) 2 OH Squats (50/35kg) 200m run TC. 15 min.
Read moreWOD, 28.06.2018
A. 8 sets with ascending weight: 1 hang power snatch + 1 high hang power snatch B. 3-6-9-12-9-6-3 reps for time hang power snatch (42,5/35kg) bar facing burpees TC. 12min.
Read moreWOD, 27.06.2018
A. EMOM 20 1/5/10/15 min. 3-5 strict HSPU 2/6/11/16 min. 3-5 strict Pull ups 3/7/12/17 min. 3-5 strict T2B 4/8/13/18 min. 4 Push Press 5/9/14/20 min. 3/3 pistols B. 5 rounds for time 4 HSPU 8 Pull ups 12 KB Swings (24/16kg) 16 Box Jumps (61/51...
Read moreWOD, 26.06.2018
A. EMOM 14 odd: 4 bend over row even: 3 Power Cleans TnG (same weight -> focus on speed and technique) B. 10-9-8-7-6-5-4-3-2-1 reps for time Power Cleans (50/35kg) Push ups Air Squats TC. 12min.
Read moreWOD, 25.06.2018
A. 5 rounds 6 V-ups 6 hollow rocks 6 sec. hollow hold 30 sec. rest B. 6×3 Front Squats c. 3 rounds for time 10 Front Squats (70/50kg) 20 Pull ups 40 DUs TC. 10 minutes
Read moreWOD, 23.06.2018
A. 5 rounds 6 V-ups 6 hollow rocks 6 sec. hollow hold 30 sec. rest B. 4/4/4/2/2/2 hang power snatch c. in 3 minutes 500/400m row AMRAP Hang Power Snatch (40/25kg) 1 minute rest in 3 minutes 1200/1000m air bike AMRAP Hang Power Snatch (40/25kg) 1...
Read moreWOD, 22.06.2018
A. 6×3 reps Back Squats B. 21-15-9-9-15-21 Pull ups WBS (9/6kg) Ab Mat Situps TC. 20 min.
Read moreWOD, 21.06.2018
A. 6/6/4/4/3/3/3 deadlifts B. 5 rounds for time 3 deadlifts (90/70kg) 6 T2B 9 push ups 12 Box Jump overs TC. 12 min.
Read moreWOD, 20.06.2018
A. 3/3/3/3/3/3/3 Cleans B. 15-12-9-6-3 Power Cleans (50/35kg) Pull ups Air Squats TC. 15 min.
Read moreWOD, 19.05.2018
A. EMOM 12 minutes odd: 3 strict Press + 2 Push Jerks even: 3 strict Pullups with 3 second descent B: AMRAP 20 minutes 10 Push Jerks (50/37,5 kg) 10 KB Swings (24/26 kg) 10 Box Jumps (61/51cm)
Read moreWOD, 18.06.2018
A. find your 3 RM in 20 minutes Overhead Squats B. 4 minutes AMRAP 300/250m row 10 OH Squats (40/25kg) 1 minute rest 4 minutes AMRAP 40 DUs 10 OH Squats (40/25kg) 1 minute rest 4 minutes AMRAP 200m run 10 OH Squats (40/25kg)
Read more