A. work on your weakness for 20 minutes B. EMOM 8 5 Back Squats C. AMRAP 9 5-10-15-20-25-… Pull ups Box Jumps 20 DUs between rounds, start with Pull ups
Read moreWOD, 30.11.2018
A. 5 rounds for time: 7 V-ups 7 hollow rocks 7 sec. hollow hold 20 sec. rest B. EMOM 8 3 Clean and Jerk C. 2 rounds for time: 30 WBS (9/6kg) 20 Cleans (60/42,5kg) 10 burpees to target 5 STOH (60/42,5kg) TC. 14 min.
Read moreWOD, 29.11.2018
A. Warm Up for B B. “42 Jahre” 4 rounds in teams of 3 Partner A: 42/35cal row Partner B: AMRAP while A is rowing 7 KB Swings (24/16kg) 14 alt. DB Snatches (22,5/15kg) 21 Air Squats Partner C: rest TC. 42 min.
Read moreWOD, 28.11.2018
A. 3 rounds for max reps: 45 sec. row 45 sec. rest 45 sec. strict HSPU 45 sec. rest 45 sec. DUs 45 sec. rest 45 sec. strict Pull ups 45 sec. rest B. AMRAP 10 10 Push Press (42,5/30kg) 10 lateral bar burpees 10 T2B
Read moreWOD, 27.11.2018
A. find your 3RM dealifts B. AMRAP 14 6 deadlifts (100/80kg) 12 Push ups 18 Situps every 2 minutes perform 10 box jumps
Read moreWOD, 26.11.2018
A. EMOM 14 odd: 4 Bend over barbell row even: 4/4 pistols B. 21-15-9 Pull ups WBS (9/6kg) T2B start each round 12 alternating pistols TC.14 min.
Read moreWOD, 24.11.2018
A. EMOM 14 odd: 4 OH Squats even: 30 sec. Handstand Hold B. “Josh” For Time 21 Overhead Squats (42,5/35kg) 42 Pull-Ups 15 Overhead Squats (42,5/35kg) 30 Pull-Ups 9 Overhead Squats (42,5/35kg) 18 Pull-Ups TC. 12 min.
Read moreWOD, 23.11.2018
A. 5 rounds for quality: 7 V-ups 7 hollow rocks 7 hollow hold 20 sec. rest B. work on the complex: 1 Snatch deadlift + 1 Snatch High Pull + 1 Power Snatch C. For time: 10-9-8-7-6-5-4-3-2-1 Power Snatch (42,5/35kg) Air Squats Push ups TC. 12...
Read moreWOD, 22.11.2018
A. Warm up for B B. Happy Birthday Patrick “Dirty ThirtyOne” 😀 31 Box Jumps (61/51cm) 31 Pull-Ups (Jumping Pull ups) 31 Kettlebell Swings (24/16kg) 31 Lunges 31 T2B (Knees-to-Elbows) 31 Push Press (20/15kg) 31 Superman (Back...
Read moreWOD, 21.11.2018
A. 5x6reps Front Squats B. “Cindy” AMRAP 20 5 Pull-Ups 10 Push-Ups 15 Air Squats
Read moreWOD, 20.11.2018
A. Every 90 sec. for 10 Sets (14 min.) 2 Clean + 2 PushPress + 2 Push Jerks B. AMRAP 12 3 Cleans (42,5/35kg) 6 STOH (42,5/35kg) 9 T2B 15 Air Squats
Read moreWOD, 19.11.2018
A. 6/6/6/4/4/4 Back Squats B. AMRAP 14 4-8-12-16-20-… OH Lunges (20/10kg Plate) V-ups perform between each round 10 push ups
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