A. EMOM 12 odd: max. high jump even: 3-5 strict ring dips B. AMRAP 12 10 push ups 15 ab mat sit ups 20 walking lunges
Read moreWOD, 05.09.2018
A. EMOM 10 odd: 5 Deadlifts @ 60% even: 2-3 rope climbs B. In teams of two (only one is working): 8 min. AMRAP 100/90/80 row (mm/mf/ff) 50 WBS (9/6kg) 40 Pull ups 30 push ups 3 rest 8 min. AMRAP 75 DUs each (at same time allowed) 50 KB Swings...
Read moreWOD, 04.08.2018
A. work on your weakness for 20 minutes B. 6 rounds for total reps: 1 min. row 1 min. burpees 1 min. DUs 1 min. rest
Read moreWOD, 03.09.2018
A. EMOM 14 odd: 5 HSPU even: 4 Pull ups B. AMRAP 15 6 HSPU 12 Pullups 18 Push ups 30 Air Squats
Read moreWOD, 01.09.2018
A. Find your 3 RM Push Press B. AMRAP 12 5 Push Press (42,5/30kg) 8 Front Squats (42,5/30kg) 13 Pull ups
Read moreWOD, 31.08.2018
A. 6/6/4/4/3/3 Back Squats B. AMRAP 13 4 Burpees 8 Goblet Squats (24/16kg) 12 KB Swings (24/16kg) 16 Box Jumps (61/51cm)
Read moreWOD, 30.08.2018
A. EMOM 12 2 hang Power Snatch + 2 High hang Power Snatch go for speed!!! B. 5 rounds for time: 4 hang power snatch (42,5/30kg) 8 STOH (42,5/30kg) 16 WBS (9/6kg) TC. 12 min.
Read moreWOD, 29.08.2018
A. EMOM 14 odd: 4-6 Kip Swings as high as possible even: 2 T2B + 2 C2B B. AMRAP 20 5 Pull ups 10 Push ups 15 Air Squats 20 Ab mat Sit ups
Read moreWOD, 28.08.2018
A. find your 3 RM deadlift B. 21 deadlifts 400 m run 15 deadlifts 400 m run 9 deadlifts 400 m run (80/60kg) TC. 14 min.
Read moreWOD, 27.08.2018
A. find your 3 RM Power Clean B. AMRAP 12 5 Power Cleans (60/40kg) 10 Push ups 15 Box Jumps (61/51cm)
Read moreWOD, 25.08.2018
A. EMOM 15 1… 2 strict HSPU + 3 kipping HSPU 2… 4-6 strict Pullups 3… 3-5 strict T2B B. 10-8-6-4-2 for time HSPU Pullups T2B 40 DUs between each round TC. 12 min.
Read moreWOD, 24.08.2018
A. work on snatch Balance fo 10 minutes: light weight – maximum speed B. 5×5 OH Squats C. AMRAP 10 7 OH Squats (42,5/30kg) 14 Back Squats (42,5/30kg) 7 Bar Facing Burpees
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