A.Find your 3 RM Back Squatsstarters: 6×6 reps Back Squats B.21-15-9Goblet Squats (24/16kg)12-9-6 Goblet Squats (24/16kg) between each round perform 10 Burpees TC. 15 min.
Read moreWOD, 31.01.2019
A.Every 2 minutes for 20 minutes1: 400/300m row2: 20 ring dips3: 800/600m Air Bike4: 30 KB Swings5: 10 renegade Row (Push up – row left – push up – row right = 1 rep) B.AMRAP 78 Pull ups16 Push ups24 Box Jumps (61/51cm)
Read moreWOD, 30.01.2019
A.EMOM 10odd: 3 Power Cleanseven: 4 strict Pull ups B.“Open 11.5” AMRAP 205 PowerCleans (65/47,5kg)10 T2B15 WBS (9/6kg)
Read moreWOD, 29.01.2019
A.EMOM 151: 5 HSPU2: 10 V-ups3: 30 sec. plank B.5 rounds for time:10 HSPU20 Air Squats30 Situps TC. 15 min.
Read moreWOD, 28.01.2019
A.Find your 3 RM in 20 minutes:Front Squat newbies: 6×6 reps Front Squats B.AMRAP 1210 T2B10 Front Squats (50/35kg)10 Burpees every 2 minutes on the minute perform:5 Pull ups (10 RingRows)
Read moreWOD, 26.01.2019
A.5 sets of:5 Push Pressrest 2 min. build to todays heavy 5 reps B.AMRAP 1015 Push Press (42,5/30kg)15 KB Swings (24/16kg)30 DUs
Read moreWOD, 25.01.2019
A.EMOM 105 Power Cleans TnGbeginner: 4 Power Cleans(work on technique, take your time) B.3 rounds of 40sec. on/20 sec. off 1: max cal row2: max reps T2B3: max cal AirBike4: max reps WBS (9/6kg)5: max Box Jump overs (61/51cm)
Read moreWOD, 24.01.2019
A.EMOM 12odd: 6 HSPUeven: 5 bent over row B.AMRAP 5 5 ring dips15 Air Squatsrest 2 min.AMRAP 55 HSPU10 Box step over with plate (2×10/2x5kg & 61/51cm)
Read moreWOD, 23.01.2019
A. Warm up for B B.“Open 17.5”10 rounds of9 Thrusters (42,5/30kg)35 DUs TC. 40 min.
Read moreWOD, 22.01.2019
A.EMOM 12odd: 5 strict Pull upseven: 30 sec. HS hold B.AMRAP 126 Box Jumps (61/51cm)7 Pull ups9 push ups
Read moreWOD, 21.01.2019
A.EMOM 14odd: 3/3 weighted pistolseven: 4-6 strict T2BB.5 rounds of10 T2B20 KB Swings (24/16kg)30 Air SquatsTC. 14 min.
Read moreWOD, 19.01.2019
A.EMOM 103 Power Snatches B.AMRAP 122-4-6-8-10-…Power Snatches (42,5/30kg)bar facing burpees
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