A. 5 rounds: 7 V-ups 7 hollow rocks 7 sec. hollow hold 20 sec. rest B. EMOM 12 odd: 4 HSPU or 30 sec. Handstand progression even: 4/4 weighted pistols C. AMRAP 12 6 HSPU 12 alternating Pistols 40 DUs
Read moreWOD, 31.10.2018
A. EMOM 12 odd: 4 deadlifts even: 30 sec. active hang B. AMRAP 12 8 deadlifts (80/60kg) 12 Pull ups 20 WBS (9/6kg)
Read moreWOD, 30.10.2018
A. 5 x 8 reps Back Squats B. For time: 20 Burpees 20 Front Squats (50/35kg) 20 T2B 15 Front Squats (50/35kg) 20 Burpees 10 Front Squats (50/35kg) 20 T2B 5 Front Squats (50/35kg) TC. 16 min.
Read moreWOD, 29.10.2018
A. EMOM 12 odd: 4 weighted Pull ups even 4 deficit push ups then 3 minutes rest EMOM 6 3 Power Cleans add weight each set B. AMRAP 12 4 Power Cleans (60/40kg) 8 Pull ups 12 Box Jump over (61/51cm)
Read moreWOD, 27.10.2018
A. Find your 3 RM Squat Snatch in 20 minutes (or 2 x Power Snatch + OH Squat) B. 15-12-9-6-3 Power Snatch (42,5/30kg) between each round perform 10 WBS (9/6kg) TC. 12 min.
Read moreWOD, 26.10.2018
A. work for 15 minutes on: Clean and Jerk (3-5 reps in good form) then EMOM 7 4 Clean and Jerk TnG B. AMRAP 14 6 Clean and Jerk (50/35kg) 12 Box Jumps (61/51cm) 40 DUs
Read moreWOD, 25.10.2018
A. work on handstand skills for 15 min.: HSPU (strict-kipping), HSW, HSH B. 4 min. 30/24 cal. row AMRAP HSPU 3 min. rest 4 min. 100 DUs AMRAP alt. Pistols 3 min. rest 4 min. 30 Burpees AMRAP HSPU
Read moreWOD, 24.10.2018
A. 5 rounds for quality: 7 V-ups 7 hollow rocks 7 sec. hollow hold 20 sec. rest B. EMOM 6 30 sec. max reps Front Squats (fast and good form!!!) C. AMRAP 16 10 Push ups 15 Pull ups 20 air squats
Read moreWOD, 23.10.2018
A. EMOM 6 1 Snatch Balance + 2 OH Squats then EMOM 4 4 Power Snatch (stay at same weight) B. AMRAP 12 6 Power Snatch (42,5/30kg) 12 WBS (9/6kg) 24 Sit ups
Read moreWOD, 22.10.2018
A. EMOM 10 odd: 3 Power Cleans even: 4-6 strict T2B then Every 2 minutes: 3 RM Power Cleans attempts For time: 10-9-8-7-6-5-4-3-2-1 Power Cleans (50/35kg) 1-2-3-4-5-6-7-8-9-10 T2B TC. 12 min.
Read moreWOD, 20.10.2018
A. 6x5reps Back Squats B. AMRAP 18 32 alternating Lunges 16 T2B 8 Burpees
Read moreWOD, 19.10.2018
A. 8/7/6/4/4/3/3 deadlifts B. 21-18-15-12-9-6-3 for time deadlifts (80/60kg) box jump overs (61/51cm) push ups TC. 15 min.
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