A.EMOM 12odd: 5 HSPUeven: 5 Back Squats B.6-9-12-15 for time:Pull upsHSPUDB Front Squats (22,5/15kg) TC. 14 min.
Read moreWOD, 28.02.2019
A.EMOM 63 Power Snatchrest 1 min.EMOM 62 Squat Snatchor2 Power Snatch + OH Squat B.5 rounds for time:6 Snatch (42,5/30kg)9 T2B15 WBS (9/6kg) TC. 10 min.
Read moreWOD, 27.02.2019
A.EMOM 241: 30 sec. max row2: 30 sec. plank3: 30 sec. max Air Bike4: 30 sec. L-sit Hold5: 30 sec. Burpees6: rest B.AMRAP 77 Burpee Box Jump over (61/51cm)7 Sit ups7 HR Push ups7 V-ups
Read moreWOD, 26.02.2019
A.EMOM 14odd: 3 Power Cleanseven: 2 strict T2B + 2 kipping T2B B. AMRAP 1230 DUs3 Power Cleans (50/35kg) increasing Cleans by 3 reps each round (3, 6, 9,…)DUs stay at 30 reps
Read moreWOD, 25.02.2019
A.Find your 3 RMPush Jerk B.8 rounds for time:1 strict Press2 Push Press3 Push Jerks10 Front Squats (42,5/30kg) TC. 10 min.
Read moreWOD, 23.02.2019
A.Warm up for B B.Partner WOD in Teams of two: for time: 30 x 10 m Shuttle run 100 Wall balls (9/6kg)30 x 10 m Shuttle run 100 KB swings (24/16kg)30 x 10 m Shuttle run 100 DB snatch (22,5/15kg)30 x 10 m Shuttle run 100 box jump (61/51cm)30 x 10 m...
Read moreWOD, 22.02.2019
A.EMOM 12odd: 5 strict Pull upseven: 5 strict dips B.AMRAP 1440 DUs20 Air Squats10 Pull ups
Read moreWOD, 21.02.2019
A. EMOM 65 HSPU rest 3 min. EMOM 65 Back Squats B.for time:30 HSPU30 OH lunges with plate (20/10kg)30 Push ups30 T2B30 Box Jumps30 sit ups TC. 14 min.
Read moreWOD, 20.02.2019
A.15 minutes work on:Bar Muscle uporC2B/Pull upsorJumping BMU/C2B/PU B.EMOM 65 Power Snatches C.“Open 16.3”AMRAP 710 Power Snatches (35/25kg)3 Bar Muscle Ups
Read moreWOD, 19.02.2019
A.EMOM 43 Hang Muscle Cleanrest 2 min.EMOM 63 Hang Power Cleansrest 2 min.EMOM 43 Power Cleans B.Three round for time of:9 Power Cleans (52,5/35kg)15 bar facing burpees21 WBS (9/6kg) TC. 12 min.
Read moreWOD, 18.02.2018
A.6/6/5/5/4/4Front Squats B.AMRAP 1010 Goblet Squats (24/16kg)5 C2B Pull ups12 Goblet Squats (24/16kg)6 C2B Pull ups14 Goblet Squats (24/16kg)7 C2B Pull ups16 Goblet Squats (24/16kg)8 C2B Pull ups…
Read moreWOD, 16.02.2019
A.EMOM 12odd: 3/3 weighted pistolseven: 5 bent over row B.5 rounds for time:10 alternating pistols10 push ups10 box jumps10 KB Swings (24/16kg) TC. 12 min.
Read more