A. Work on your weakness for 10 minutes: pick from: MUs, T2B, DUs or pistols B. 6/6/4/4/3/3 Front Squats C. AMRAP 9 18 WBS (9/6kg) 12 T2B 6 Goblet Squats (24/16kg)
Read moreWOD, 17.10.2018
A. EMOM 12 odd: 4-6 strict C2B or 6-8 strict Pull ups even: 20 sec. max rep DUs B. AMRAP 16 Buy in 100 DUs 12 Pull ups 18 KB Swings (24/16kg) 30 Air Squats
Read moreWOD, 16.10.2018
A. Find your 3 RM Squat Clean beginners: 5/5/5/4/4/4 Power Clean + Frontsquat B. For time: 10-9-8-7-6-5-4-3-2-1 Power Cleans (60/40kg) lateral Bar Burpees TC. 15 min.
Read moreWOD, 15.10.2018
A. 5 rounds for quality: 6 V-ups 6 hollow rocks 6 sec. hollow hold 20 sec. rest B. 3 RM OH Squats C. 40 OH Squats (50/35kg) 30 T2B 20 Pull ups every time you have to rest perform: 10 push ups TC. 12 min.
Read moreWOD, 13.10.2018
A. 5/5/4/4/3/3 hang power cleans B. Hero WOD „DT“ 5 rounds for time 12 deadlifts 9 hang power cleans 6 push jerks (70/45kg) TC. 15 min.
Read moreWOD, 12.10.2018
A. EMOM 10 odd: 5 Pause Front Squat (3 sec. in bottom position) even: 3 Push Jerks 3 min. rest EMOM 5 3 Thrusters B. For Time: 2 rounds 30 WBS (9/6kg) 10 Thrusters (42,5/30kg) then 2 rounds 20 WBS (9/6kg) 10 Front Squats (42,5/30kg) TC. 15...
Read moreWOD, 11.10.2018
A. EMOM 8 2 Power Snatch rest 3 min. EMOM 6 3 OH Squats B. Climb a ladder in 12 minutes 3-6-9-12-15-… Power Snatch (50/35kg) lateral Bar Burpees
Read moreWOD, 10.10.2018
A. EMOM 12 odd: 30 sec. max. HSPU even: 3 Cleans B. AMRAP 7 (buy in 20 Burpees) 4 HSPU 8 Pull ups 12 Air Squats 4 min. rest AMRAP 7 (Buy in 60 Jumping Jacks) 4 Clean (60/42,5kg) 8 deadlifts (60/42,5kg) 12 V-ups
Read moreWOD, 09.10.2018
A. EMOM 18 (6 sets): 1: 30 sec. active hang 2: 6/6 hanging shoulder rolls forward/backward 3: 10 Kip Swings (shoulder is active) B. 2 rounds for max reps: 1 min. WBS (9/6kg) 1 min. T2B 1 min. DUs 1 min. Push ups 1 min. rest
Read more08.10.2018
A. EMOM 14 odd: 2 strict Press + 3 Push Press even: 5/5 Windmills B. AMRAP 14 4 STOH (52,5/35kg) 8 American KB Swings (24/16kg) 12 Box Jumps (61/51cm) 16 Sit ups
Read moreWOD, 06.10.2018
A. 6/6/4/4/3/3 deadlifts B. 21-15-9 complex 8 pullups 7 push ups 6 deadlifts (100/70kg) 8 burpees 7 T2B 6 ring dips 6 pullups 5 push ups 4 deadlifts (100/70kg) 6 burpees 5 T2B 4 ring dips 4 pullups 3 push ups 2 deadlifts (100/70kg) 4 burpees 3...
Read moreWOD, 05.10.2018
A. 5 x 8 reps Front Squats B. AMRAP 4 minutes: 20 DUs 10 Air Squats 1min. rest AMRAP 4 minutes: 12/10 cal row 10 push ups 1min. rest AMRAP 4 minutes 12 Box Jumps 20 Sit ups
Read more