A. 5 rounds 7 V-ups 7 Hollow rocks 7 sec. hollow hold 30 sec. rest B. find your 3 RM in 20 minutes Push Press C. AMRAP 15 15 STOH (40/30kg) 15 KB Swings (24/16kg) 15 HR Push ups 15 Air squats perform 5 WBS every minute on the minute (start with...
Read moreWOD, 22.08.2018
A. work for a heavy complex in 20 minutes: Squat Clean + Hang Squat Clean + Front Squat beginners: work on technique: 2 Power Cleans + 2 Hang Power Cleans B. AMRAP 12 Buy in 50 DUs then climb a ladder: 2-4-6-8-10-12-14-…. Hang Power Cleans...
Read moreWOD, 21.08.2018
A. EMOM 12 odd: 5 deadlifts even: 4 weighted Pull ups (or most challenging scaled version) B. 5 rounds for time 6 deadlifts (90/70kg) 12 pull ups 18 Burpees TC. 16 min.
Read moreWOD, 20.08.2018
A. Front Squats 5/5/5/3/3/1/1 B. AMRAP 15 5 Push ups 10 Box Jump overs (61/51cm) 15 Air Squats 20 Sit ups
Read moreWOD, 18.08.2018
A. Find a heavy complex of: Power Clean + Hang Power Clean B. 21-15-9 Power Clean (60/42,5kg) Pull ups WBS (9/6kg) TC. 16 min.
Read moreWOD, 17.08.2018
A. EMOM 18 (5 rounds) 1…4/4 seated DB Shoulder Press 2…4/4 weighted Pistols 3…4-6 strict ring dips B. 4 rounds for time: 50 DUs 40 Push ups 30 walking lunges TC. 15 min.
Read moreWOD, 16.08.2018
A. 3 rounds 30 sec. hollow hold 30 sec. plank left 30 sec. plan right 1 min. rest B. work to a heavy complex: Power Snatch + Hang Power Snatch C. AMRAP 9 1-2-3-4-5-6-7-…. Snatch (42,5/30kg) 2-4-6-8-10-12-14-…. WBS (9/6kg)
Read moreWOD, 15.08.2018
A. 6/6/6/4/4/3/3 Back Squats B. 7 rounds for time: 7 Goblet Squats (24/16kg) 7 KB Swings (24/16kg) 7 Burpees 7 deadlifts (80/60kg) 7 Box Jumps TC. 15 min.
Read moreWOD, 14.08.2018
A. EMOM 12 odd: 4 Bar MUs or 6 C2B PU or 4 Pull ups + 4 Dips even: 3 x wall walk or 30 sec. Handstand hold B. For time: 50/35 cal row 40 Med ball sit ups (9/6kg) 30 Pull ups 20 HR Push ups 800 m run TC. 18 min.
Read moreWOD, 13.08.2018
A. EMOM 12 odd: 2 x complex Snatch Press+ OH Squat even: 5 x Power Clean B. 5 rounds for time: 4 Clean (42,5/30kg) 6 OH Squat (42,5/30kg) 8 push ups 10 Box Jumps (61751cm) TC. 14 min.
Read moreWOD, 11.08.2018
A. EMOM 18 (6 rounds) 1. 4-6 deficit push ups 2. 4-6 Bend over row 3. max high jump B. AMRAP 7 6 HSPU 12 WBS (9/6kg) 18 Front rack lunges (40/30kg)
Read moreWOD, 10.08.2018
A. 7 x 5 Back Squats B. work on Kipping progression for 10 minutes C. AMRAP 12 4 Pullups 8 Goblet Squats (24/16kg) 12 T2B 16 Box Jumps
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