A. work on technique for 20 minutes: 1 Power Snatch + 1 hangPower Snatch + 1 Squat Snatch or 3-5 Power Snatch B. AMRAP 12 1-2-3-4-5-6-… Power Snatch 2-4-6-8-10-12-… lateral Bar Burpees 4-8-12-16-20-24-… WBS (9/6kg)
Read moreWOD, 16.11.2018
A. 5×6 Front Squats B. AMRAP 3 30/25cal row rest of time: DB Thrusters 40 sec. transition AMRAP 3 100 DUs rest of time: hr push ups 40 sec. transition AMRAP 3 30/25 cal bike rest of time: T2B 40 sec. transition AMRAP 3 40 Box Jumps rest of...
Read moreWOD, 15.11.2018
A. EMOM 10 odd: 4-6 strict HSPU even: 4 Pull ups (3 sec. decent) B. 4×8 deadlifts C. AMRAP 9 6 HSPU 12 Deadlifts (80/60kg) 24 Ab mat sit ups
Read moreWOD, 14.11.2018
A. 6/6/4/4/2/2 OH Squat B. AMRAP 14 21 Pull ups 15 OH Squats (42,5/30kg) 9 Burpees over the bar
Read moreA. 5 rounds for quality 7 V-ups 7 hollow rocks 7 sec. hollow hold 20 sec. rest B. EMOM 12 odd: 6 ring dips even: 4-6 strict T2B C. AMRAP 14 40 WBS (9/6kg) 20 KB Swings (24/16kg) 10 T2B 5 ring dips
Read moreWOD, 12.11.2018
A. 8 rounds every 90 sec. 1 Power Clean & Jerk + hang Power Clean & Jerk beg.: 3 Power Clean + 3 Push Jerk B. AMRAP 18 25 Box Jumps (61/51cm) 15 Power Cleans (42,5/35kg) 10 Push Jerks (42,5/35kg) 5 Pull ups
Read moreWOD, 10.11.2018
A. Core EMOM 12 1: 10 Med Ball Situps (slow) 2: 10 Superman hold (3sec.) 3: 10 Russian twist B. 5×5 Back Squats C. AMRAP 9 18 Goblet Squat (24/16kg) 12 T2B 6 Burpees
Read moreWOD, 09.11.2018
A. 8/8/6/6/4/4 deadlifts B. 10 rounds for time. 3 deadlifts (100/80kg) 9 Pushups 27 DUs TC. 14 min.
Read moreWOD, 08.11.2018
A. EMOM 14 odd: 4 Push Press even: 10 V-ups B. 7 rounds: 7 Push Press (42,5/35kg) 7 KB Swings (24/16kg) 7 WBS (9/6kg) 7 T2B TC. 15 min.
Read moreWOD, 07.11.2018
A. 6/5/4/3/2/1 Front Squats B. AMRAP 12 12 Burpee Box Jump overs 12 Push ups 12 Pull ups
Read moreWOD, 06.11.2018
Happy 30th birthday WOD A. Warm up for B B. 30 C leans 30 H SPU 30 R ing Rows 30 I nch Worms 30 S natch 30 T 2B 30 O verhead Squats 30 P ush ups 30 H ollow rocks 30 E Eprub work with same weight
Read moreWOD, 05.11.2018
A. 3 rounds: 12 hollow rocks 6 V-ups 3 strict T2B B. 20 min. work on the complex: Power Clean + hang power Clean + Power Clean and Jerk C. 5 rounds for time: 50 DUs 8 Clean and Jerk (50/35kg) TC. 15 min.
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