A. EMOM 12 odd: 4 C2B Pull ups even: 6 ring push ups B.3 rounds of 1 minute for max. reps per station:1: Wall Balls2: Pull ups3: Box Jumps4: Sit ups5: row6: rest
Read moreWOD, 12.12.2018
A. EMOM 8 2 Clean + 3 Front Squats 3min. rest EMOM 6 5 Push Jerk B. AMRAP 15 5 deadlifts 5 Power Cleans 5 Front Squat 5 STOH 5 Back Squats (42,5/30kg)
Read moreWOD, 11.12.2018
A. Every 2 minutes for 16 minutes: Squat Snatch + Hang Squat Snatch Beg.: EMOM 6 2-3 x Power Snatch + OHS (technique practice) then Every 2 minutes for 10 minutes Power Snatch + hang power Snatch B. 5 rounds for time: 20 WBS (9/6kg) 5 Squat...
Read moreWOD, 10.12.2018
A. Every 90 sec. for 8 rounds (12 min.) 2 strict press + 4 push press B. for time: 5-10-15-20-15-10-5 push press (42,5/30kg) t2b push ups tc. 15 min.
Read moreWOD, 08.12.2018
A. 5×8 reps deadlifts B. AMRAP 16 10 WBS (9/6kg) 10 Box Jumps (61/51cm) 10 deadlifts (80/60kg) 10 Med Ball Squat Cleans (9/6kg)
Read moreWOD, 07.12.2018
A. in groups: work on: rope climb technique and DUs B. 4 rounds 3 min. AMRAP 20 Burpees 10 Pull ups DUs rest of the time 2 min. rest between rounds
Read moreWOD, 06.12.2018
A. EMOM 12 odd: 4 Clean and Jerk even: 4 Thruster B. AMRAP 10 12 Power Clean (40/25kg) 9 STHO (40/25kg) 6 Thruster (40/25kg)
Read moreWOD, 05.12.2018
A. EMOM 14 odd: 4-6 strict pull ups even: 4-6 strict ring dips B. for time: 21-15-9-3 Pull ups walking lunges burpees TC. 15 min.
Read moreWOD, 04.12.2018
A. 5/5/4/4/3/3 Front Squats B. AMRAP 12 10 KB Swings (24/16kg) 15 Goblet Squats (24/16kg) 10 Push ups 15 Box Jumps (61/51cm)
Read moreWOD, 03.12.2018
A. EMOM 14 odd: 4-6 HSPU (the style u want to improve!) even: 4-6 strict T2B B. 4 rounds for time: 10 HSPU 15 T2B 25 WBS (9/6kg) TC. 15 min.
Read more01.12.2018
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.
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