A. Find a heavy complex of: Power Clean + Hang Power Clean B. 21-15-9 Power Clean (60/42,5kg) Pull ups WBS (9/6kg) TC. 16 min.
Read moreWOD, 17.08.2018
A. EMOM 18 (5 rounds) 1…4/4 seated DB Shoulder Press 2…4/4 weighted Pistols 3…4-6 strict ring dips B. 4 rounds for time: 50 DUs 40 Push ups 30 walking lunges TC. 15 min.
Read moreWOD, 16.08.2018
A. 3 rounds 30 sec. hollow hold 30 sec. plank left 30 sec. plan right 1 min. rest B. work to a heavy complex: Power Snatch + Hang Power Snatch C. AMRAP 9 1-2-3-4-5-6-7-…. Snatch (42,5/30kg) 2-4-6-8-10-12-14-…. WBS (9/6kg)
Read moreWOD, 15.08.2018
A. 6/6/6/4/4/3/3 Back Squats B. 7 rounds for time: 7 Goblet Squats (24/16kg) 7 KB Swings (24/16kg) 7 Burpees 7 deadlifts (80/60kg) 7 Box Jumps TC. 15 min.
Read moreWOD, 14.08.2018
A. EMOM 12 odd: 4 Bar MUs or 6 C2B PU or 4 Pull ups + 4 Dips even: 3 x wall walk or 30 sec. Handstand hold B. For time: 50/35 cal row 40 Med ball sit ups (9/6kg) 30 Pull ups 20 HR Push ups 800 m run TC. 18 min.
Read moreWOD, 13.08.2018
A. EMOM 12 odd: 2 x complex Snatch Press+ OH Squat even: 5 x Power Clean B. 5 rounds for time: 4 Clean (42,5/30kg) 6 OH Squat (42,5/30kg) 8 push ups 10 Box Jumps (61751cm) TC. 14 min.
Read moreWOD, 11.08.2018
A. EMOM 18 (6 rounds) 1. 4-6 deficit push ups 2. 4-6 Bend over row 3. max high jump B. AMRAP 7 6 HSPU 12 WBS (9/6kg) 18 Front rack lunges (40/30kg)
Read moreWOD, 10.08.2018
A. 7 x 5 Back Squats B. work on Kipping progression for 10 minutes C. AMRAP 12 4 Pullups 8 Goblet Squats (24/16kg) 12 T2B 16 Box Jumps
Read moreWOD, 09.08.2018
A. 6/6/4/4/4/3/3/3 deadlifts B. 5 rounds for time: 7 deadlifts (80/60kg) 14 WBS (9/6kg) 28 Abmat Sit ups TC. 16 min.
Read moreWOD, 08.08.2018
A. EMOM 6 4/4 DB Snatch EMOM 6 4/4 KB Clean and Jerk B. 4 min. AMRAP 20 DUs 10 alternating DB Snatch (22,5/15) 6 C2B Pull ups rest 2 min. 4 min. AMRAP 250m row (750m bike) 5/5 KB Clean and Jerk (24/16kg) 6 HR Push ups
Read moreWOD, 07.08.2018
A. find your heavy complex: Power Clean + Squat Clean + Front Squat B. 4 rounds of AMRAP 3 minutes 20 Burpees 10 Squat Cleans (60% of A) rest of the time: DUs 2 min. rest
Read moreWOD, 06.08.2018
A. EMOM 10 (5 rounds) odd: 5-4-3-3-3 strict Press even: 30 sec. L-Sit Hang then 2 rounds every 2 minutes: 4 Push Press + 4 Push Jerks B. 3 rounds for time: 400m run 15 T2B 15 STOH (42,5/30kg) TC. 14 min.
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