A. Front Squats 3/3/3/3/3/3 beginners: 10/10/8/8/6/6 B. 30 overhead walking lunges 30 knees-to-elbows 30 sit-ups 30-cal. row 30 sit-ups 30 knees-to-elbows 30 overhead walking lunges (20kg/10kg plate) TC: 15 min
Read moreWOD, 21.03.2018
A. Deadlifts 8/6/4/6/4/2 B. “DT” 5 rounds for time: 12 deadlifts 9 hang power cleans 6 push press (60/40kg) tc:15 min.
Read moreWOD, 20.03.2018
A. 4 rounds: 8-10 strict Pullups rest 1min. 4-6 weighted Pistols non alternating rest 1 min. B. Four 3-minute rounds of: 10 front squats 10 box jumps Row for max calories Rest 3 minutes between rounds.
Read moreWOD, 19.03.2018
A. Every 90 seconds, for 15 minutes (10 sets): High hang Clean – Hang Clean – Clean Beg.: focus on technique stay for two medium heavy complex. B. Complete as many rounds as possible in 25 minutes of: 100 double-unders (Beginners 100 Sus)...
Read moreWOD, 17.03.2018
A. Every 2 minutes, for 20 minutes (10 sets): Snatch x 1 Go for heavy in the last three sets B. Every minute, on the minute, for 10 minutes (5 sets of each): Minute 1 – 5 Hang Squat Snatches Minute 2 – 6 Bar Muscle-Ups or 12 Pull-Ups
Read moreWOD, 16.03.2018
A. Three sets of: 30 Seconds L-Sit Hold Rest 30 seconds 30 Seconds of Push Ups Rest 30 seconds 30 seconds of Toes to Bar Rest 90 seconds B. Three sets of: AMRAP 2 minutes: 15/10 Calorie Row 15 Kettlebell Swings (32/24 kg) Rest 2 minutes between...
Read moreWOD, 15.03.2018
A. Push Press 8 80% 6 85% 4 90% 7 82,5% 5 87,5% 3 92,5% B. 4 Rounds for time of: 21 Wallballs 9/6kg 18 Pull ups 15 Kettlebell Swings 24/16kg 12 Handstand Push-ups
Read moreWOD, 14.03.2018
A. Deadlifts 3/3/3/3/3/3/3 B. 3 Rounds for time: 21 Deadlifts 62,5/40 7 Overhead Squats 62,5/40 TC: 8 min.
Read moreWOD, 13.03.2018
A. Warm Up for B B. “Barbara” 5 Rounds for Time 20 Pullups 30 Pushups 40 Sit Ups 50 air squats 3 minutes rest
Read moreWOD, 12.03.2018
A. Every 90 seconds, for 15 minutes (10 sets): 3 Front Squats build up for heavy Beg.: focus on technique stay on 6-8 reps. B. 4 Rounds for time: 4 Power Cleans 4 Front Squats 4 Shoulder to Overhead (62,5/40kg)
Read moreWOD, 10.03.2018
A. Snatch: 5×65% 4×72,5% 3×80% 5×67,5% 4×75% 3×82,5% Beginners: 6 rounds 5x Snatch technique. B. For time: 21 Hang Power Snatches (52,5/35kg) 21 Bar Facing Burpees 15 Power Snatches (52,5/35kg) 15 Bar Facing Burpees...
Read moreWOD, 09.03.2018
A. Squat Clean, every 3 min: 5 x 65% 4 x 72,5% 3 x 80% 5 x 67,5% 4 x 75% 3 x 82,5% Beginner: Power Clean + Fronstsquat for Quality B. 3x3min AMRAP, 1min Rest: 3min: Power Cleans (60/40kg) 3min: Squat Cleans (50/35kg) 3min: Cluster (40/30kg)
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