A. 6×3 reps Snatch B. 10 Snatches (42,5/30kg) 20 OH Lunges with Plate (15/10kg) 30 Push ups 20 OH Lunges with Plate (15/10kg) 10 Snatches (42,5/30kg) TC: 12 min.
Read moreWOD, 25.07.2018
A. Find your 1 RM Power Clean or 7×3 Power Clean (focus on technique) B. 5 rounds for time: 4 Power Cleans (50/35kg) 6 STOH 8 Pull ups 10 Box Jumps (61/51cm) TC. 14 min.
Read moreWOD, 24.07.2018
A. EMOM 14 odd: 4 OH Squats even: 3-5 strict T2B B. AMRAP 20 minutes 6 OH Squats (42,5/30kg) 10 Burpees 14 T2b 18 KB Swings (24/16kg)
Read moreWOD, 23.07.2018
A. 5 rounds 6 V-ups 6 Hollow rocks 6 sec. hollow hold 30 sec. rest B. 6/6/6/3/3/3 Front Squats C. AMRAP 10 5 Pull ups 10 Hand release PU 15 Box Jumps 20 Sit ups
Read moreWOD, 21.07.2018
A. EMOM 16 minutes 4 rounds of 1. 30 sec. active Hang 2. 30 sec. Hand stand hold 3. 30 sec. L-Sit hold 4. 30 sec. superman hold B. 3 minutes 24/20 cal row then AMRAP T2B 2 min rest 3 minutes 60 DUs then AMRAP Pull ups 2 min rest 3 minutes 400m...
Read moreWOD, 20.07.2018
A. EMOM 15 minutes 5 rounds 1. 5x Back Squats 2. HSPU (2 strict + 2 kipping) 3. 4x strict Pull ups B. work on Thrusters Technique for 10 minutes C. 4 rounds for time: 5 HSPU 10 Thrusters (40/25kg) 15 T2B TC. 15 minutes
Read moreWOD, 19.07.2018
A. Find your 3 RM in 20 minutes Hang Squat Clean or 7×3 reps Hang Power Clean (focus on technique) B. AMRAP 12 4 Hang Power Cleans (60/42,5kg) 8 Ring Dips 16 WBS (9/6kg)
Read moreWOD, 18.07.2018
A. EMOM 14 odd: 3/3 dumbbell/kettlebell single arm strict press even: 4 Front Squats B. 3 rounds for time 10 Front Squats (50/35kg) 15 C2B 20 Box Jump Overs (61/51cm) TC. 12 min.
Read moreWOD, 17.07.2018
A. 5 rounds 6 V-ups 6 Hollow Rocks 6 sec. Hollow hold 30 sec. rest B. 8/6/4/7/5/3 deadlifts C. 21-15-9 for time deadlifts (80/65kg) T2B 40 Düs after each round TC: 12 minutes
Read moreWOD, 16.07.2018
A. Find your 3 RM of Power Cleans B. „The Chief“ 5 rounds of 3 Minute AMRAP 3 Power Cleans (60/42,5kg) 6 Push ups 9 Air Squats 1 minute rest
Read moreWOD, 14.07.2018
A. Find a heavy complex in 20 minutes Snatch Balance + OH Squat or work on heavy 3-5 OH Squats B. 15-12-9-6-3 for time OH Squats (42,5/30kg) start each round with a 400m run TC: 18 minutes
Read moreWOD, 13.07.2018
A. EMOM 12 odd: 3 strict Press even: 3/3 pistols B. Max reps in 19 minutes 00:00-00:04 10 Burpees 10 Push Press (40/25kg) rest 4 minutes 00:08-00:11 8 WBS (9/6kg) 8 push ups rest 3 minutes 00:14-00:16 6 Air Squats 6 deadlifts (80/60kg) rest 2...
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