A. Find your 3 RM Push Press B. AMRAP 12 5 Push Press (42,5/30kg) 8 Front Squats (42,5/30kg) 13 Pull ups
Read moreWOD, 31.08.2018
A. 6/6/4/4/3/3 Back Squats B. AMRAP 13 4 Burpees 8 Goblet Squats (24/16kg) 12 KB Swings (24/16kg) 16 Box Jumps (61/51cm)
Read moreWOD, 30.08.2018
A. EMOM 12 2 hang Power Snatch + 2 High hang Power Snatch go for speed!!! B. 5 rounds for time: 4 hang power snatch (42,5/30kg) 8 STOH (42,5/30kg) 16 WBS (9/6kg) TC. 12 min.
Read moreWOD, 29.08.2018
A. EMOM 14 odd: 4-6 Kip Swings as high as possible even: 2 T2B + 2 C2B B. AMRAP 20 5 Pull ups 10 Push ups 15 Air Squats 20 Ab mat Sit ups
Read moreWOD, 28.08.2018
A. find your 3 RM deadlift B. 21 deadlifts 400 m run 15 deadlifts 400 m run 9 deadlifts 400 m run (80/60kg) TC. 14 min.
Read moreWOD, 27.08.2018
A. find your 3 RM Power Clean B. AMRAP 12 5 Power Cleans (60/40kg) 10 Push ups 15 Box Jumps (61/51cm)
Read moreWOD, 25.08.2018
A. EMOM 15 1… 2 strict HSPU + 3 kipping HSPU 2… 4-6 strict Pullups 3… 3-5 strict T2B B. 10-8-6-4-2 for time HSPU Pullups T2B 40 DUs between each round TC. 12 min.
Read moreWOD, 24.08.2018
A. work on snatch Balance fo 10 minutes: light weight – maximum speed B. 5×5 OH Squats C. AMRAP 10 7 OH Squats (42,5/30kg) 14 Back Squats (42,5/30kg) 7 Bar Facing Burpees
Read moreWOD, 23.08.2018
A. 5 rounds 7 V-ups 7 Hollow rocks 7 sec. hollow hold 30 sec. rest B. find your 3 RM in 20 minutes Push Press C. AMRAP 15 15 STOH (40/30kg) 15 KB Swings (24/16kg) 15 HR Push ups 15 Air squats perform 5 WBS every minute on the minute (start with...
Read moreWOD, 22.08.2018
A. work for a heavy complex in 20 minutes: Squat Clean + Hang Squat Clean + Front Squat beginners: work on technique: 2 Power Cleans + 2 Hang Power Cleans B. AMRAP 12 Buy in 50 DUs then climb a ladder: 2-4-6-8-10-12-14-…. Hang Power Cleans...
Read moreWOD, 21.08.2018
A. EMOM 12 odd: 5 deadlifts even: 4 weighted Pull ups (or most challenging scaled version) B. 5 rounds for time 6 deadlifts (90/70kg) 12 pull ups 18 Burpees TC. 16 min.
Read moreWOD, 20.08.2018
A. Front Squats 5/5/5/3/3/1/1 B. AMRAP 15 5 Push ups 10 Box Jump overs (61/51cm) 15 Air Squats 20 Sit ups
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