A. 5 rounds 3 strict T2B 4 Arch 8 sec. Superman hold 20 sec. rest B. find 3 RM Front Squat in 20 minutes c. 10 rounds for time 7 Pullups 14 WBS TC. 15 min.
Read moreWOD, 15.06.2018
A. work for a heavy complex of power snatch + hang power snatch B. For time 30 Snatches (50/35kg) perform 3 Bar facing Burpees each minute start with snatches TC. 12 min.
Read moreWOD, 14.06.2018
A. 8/6/4/6/4/2 deadlifts B. 21-15-9 T2B Overhead Lunges (20/15kg Plate) hand release Push ups Abmat Sit ups TC. 12min.
Read moreWOD, 13.06.2018
A. EMOM 14 odd: 2 strict HSPU + 2 kipping HSPU even: 3 strict Pull ups B. 5 rounds for time: 4 HSPU 8 Box Jumps (61/51cm) 12 KB Swings (24/16kg) 16 WBS (9/6kg) TC. 15 min.
Read moreWOD, 12.06.2018
A. 5 rounds of 6 V-ups 6 Hollow Rocks 6 sec. Hollow Hold 30 sec. Pause B. 3/3/3/3/3 Clean and Jerks C. 4 rounds for time: 3 Cleans (60/40kg) 9 deadlifts (60/40kg) 400 m run TC. 15 min.
Read moreWOD, 11.06.2018
A. Work on your weakness 25 minutes choose 2 of DUs, Kipping, T2B, Pull ups, Muscle ups, Pistols B. AMRAP 15 4 rounds 1 min. row 1 min. Air squats 1 min. push ups 1 min. rest
Read moreWOD, 09.06.2018
A. 5 rounds for quality: 6 V-ups 6 Hollow Rocks 6 sec. Hollow Hold 30 sec. rest B. 6×3 Snatches TnG for quality C. AMRAP 10 1-2-3-4-5-6-7-8-9….. Snatch (40/25kg) WBS (9/6kg)
Read moreWOD, 08.06.2018
A. work on: Pistols/weighted Pistols 6x 5/5 non alternating and Kipping technique (test with kipping Pullups and T2B) B. AMRAP 8 10 Pullups 10 T2B 10/10 walking lunges
Read moreWOD, 07.06.2018
A. find your 3 RM or 6×5 reps Overhead Squats B. 5 rounds for time 6 Box Jump Overs (61/51cm) 12 Goblet Squats (24/16kg) 24 KB Swings (24/16kg) TC: 12 min.
Read moreWOD, 06.06.2018
A. EMOM 18 even: 3 Power Cleans for technique at 50% 1RM odd: 3-4 strict Pull ups B. “Annie” 50-40-30-20-10 for time Ab mat Situps Double unders TC. 12 min.
Read moreWOD, 05.06.2018
A. 5 rounds for quality: 5 V-ups 5 hollow rocks 5 sec. hollow hold 20 sec. rest B. 6/5/4/3/3/3 deadlifts C. AMRAP 7 7 deadlifts (80/55kg) 7 HSPU 14 Box Jumps
Read moreWOD, 04.06.2018
A. 6×3 Front Squats B. AMRAP 12 24 Air Squats 12 push ups 6 pull ups
Read more