A. EMOM for 12 minutes (4 sets) Minute 1/4/7/10 wall walks x 4 Minute 2/5/8/11 ring Pull ups false grip x 4 or RR false Grip x 6 Minute 3/6/9/12 ring Dip x 4 B. 5 rounds for max reps in 3 minutes (27 min.) 500 m row max. Strict HSPU then Rest 3...
Read moreWOD, 04.04.2018
A. EMOM for 16 min.: 2 Clean Lift Offs + 1 Power Clean B. 5 rounds for time: 400 meter run 6 Ground to OH (50/35kg) 12 Pull ups TC: 24 min.
Read moreWOD, 03.04.2018
A. 5 Sets 3-5 weighted Pull ups 5 kipping Pullups stay on the bar, use dumbbell, drop before kipping Pull ups or work on basics: 5 jumping PUs (hold at Top) 5 Kip Swings 5 Scapula Pull ups rest as needed! B. 4 Rounds for time: 15 T2B 15 Burpees...
Read moreWOD, 02.04.2018
A. OH Squats Work to heavy Triple in 20 minutes B. AMRAP 12: 10 Thrusters (35/25kg) 15 Box jumps 20/16 cal row
Read moreWOD, 31.03.2018
A: 5 Rounds of 10 Hollow Rocks 10 V- Ups 10 Tuck Ups 10 Sec Hollow Hold 1 Min Rest B: Front Squat up to a Heavy 5 RM in 16 minutes C: 5 Rounds for Time 20/16 Cal Row 20 K2E 20 Wallballs TC 20min.
Read moreWOD, 30.03.2018
A. EMOM for 16 min. Even: 4-6 strict HSPU Odd: 5 strict T2B B. 3 Rounds For Time 15 Ground to OH 40/25 kg 15 Lateral Burpees over Barbell TC: 15min.
Read moreWOD, 29.03.2018
A. Power Cleans 6/6/6/3/3/3/3 beginners: 10/10/8/8/6/6/6 B. 5 rounds AMRAP in 3 minutes (19 minutes) 3 Power Cleans (60/40kg) 6 Push-Ups 9 Air Squats Then Rest 1 minute
Read moreWOD, 28.03.2018
A. 3/3/3/2/2/1/1/1 of complex: 1 Snatch + 2 OH Squats B. 10 minute AMRAP 15 Snatches (50/35kg) 15 toes to bar 15 KB Swings (24/16kg)
Read moreWOD, 27.03.2018
A. Back Squats: 5/5/3/3/3/1/1/1 Beg. 2×8 & 5×6 B. AMRAP 15: 12 Box Jump overs 10 Situps 8 Air Squats 6 Ring Dips
Read moreWOD, 26.03.2018
A. EMOM for 16 minutes Even: 8 Pullups Odd: 6 Push Press B. 21-15-9 Wallballs Shots (9/6kg) Pull ups Hand release Push ups TC: 12 min.
Read moreWOD, 24.03.2018
A. Build to a Heavy Complex in 20 min: 2 Push Jerks + 1 Split Jerk Go for heavy in the last three sets B. 21-15-9 reps for time of: Snatches (50/35kg) Box jumps (61/51cm) TC: 12min
Read moreWOD, 23.03.2018
A. Backsquats: 6x6reps (go for heavy last 3 sets) B. 27 Thruster (35/25kg) 27 Toes2Bar 21 Thruster (35/25kg) 21 Toes2Bar 15 Thruster (35/25kg) 15 Toes2Bar TC: 12min
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