A. EMOM 12 odd: Push Jerk + Split Jerk or 3 x Push Jerk even: 4-6 strict T2B B. AMRAP 10 5 STOH (52,5/35kg) 10 deadlifts (52,5/35kg) 15 Box Jumps (61/51cm)
Read moreWOD, 29.09.2018
A. Every 2 minutes for 6 sets 3-6 Bar Muscle Ups or 4 C2B + 4 ring dips or 6 Pull ups + 4 ring dips or 8 RR (heavy!!!) + 6 dips B. “ Angie “ 100 Pull ups 100 Push ups 100 Sit ups 100 Air squats TC. 25 min.
Read moreWOD, 28.09.2018
A. 6/6/6/4/4/3/3 Back Squats B. AMRAP 16 50 WBS (9/6kg) 50 DUs 40 AB mat Sit ups 40 Air Squats 30 T2B 30 alternating Lunges 20 Burpees 20 KB Swings (24/16kg) 10 Push ups 10 Pull ups
Read moreWOD, 27.09.2018
A. Every 2 minutes for 10 minutes (5 sets) Clean + 2 FS + Jerk then Every 2 minutes for 6 minutes (3 sets) Clean + Jerk B. AMRAP 12 6 Cleans (60/45kg) 10 push ups 16 pull ups
Read moreWOD, 26.09.2018
A. find your 3 RM OH Squat B. go as far as possible in 12 minutes: 3-6-9-12-15-18-…. OH Squats (50/35kg) Box Jump Overs (61/51cm)
Read more25.09.2018
A. Work for a heavy complex power snatch + hang power snatch beg.: 2 power snatch + 2 hang power snatch for technique B. 15-12-9 power snatch (42,5/30kg) start each round with 10 Burpees 2 min. rest 9-6-3 hang power snatch (42,5/30kg) start each...
Read moreWOD, 24.09.2018
A. EMOM 14 odd: work on HSPU or HS walk even: 5/5 one arm DB/KB row B. 21-15-9 HSPU KB Swings (24/16kg) MedBall Ab mat sit ups (6/4kg) TC. 12 min.
Read moreWOD, 22.09.2018
A. Find your 5 RM Back Squats B. 3 rounds: 30 sec. Airbike max. calories rest 3 min. then 3 rounds: 30 sec. row max. calories rest 3 min.
Read moreWOD, 21.09.2018
A. EMOM 12 odd: 5 strict shoulder press even: 3/3 weighted pistols B. AMRAP 12 5/5 alternating pistols 10 Shoulder to Overhead (40/30kg) 10 T2B
Read moreWOD, 20.09.2018
A. EMOM 12 odd: 4-6 Pull ups even: 4-6 strict ring dips B. AMRAP 12 20 DUs 15 Air Squats 10 Pull ups 15 Wallballs 20 Ab mat Sit ups
Read moreWOD, 19.09.2018
A. find your 3 RM deadlift B. AMRAP 15 9 deadlifts (70/50kg) 12 push ups 15 box jumps (61/51cm)
Read moreWOD, 18.09.2018
A. EMOM 14 odd: work on your HSPU even: 3 Power Cleans B. AMRAP 12 5 HSPU 10 Clean (50/35) 15 T2B
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