A.6 x 4 repsTempo Back Squats (3030) B.EMOM 54 strict HSPU C.AMRAP 77 Goblet Squats (24/16kg)7 Pull ups7 HSPU7 Box Jumps
Read moreWOD, 30.03.2019
A.Every 90 sec. for 6 rounds:2 Hang Power Snatch + 2 Power Snatch B.In Teams of 2:4 min. AMRAPA: 16/12 rowB: AMRAP air Squatsrest 2 min. 4 min. AMRAPA: 16/12 BikeB: AMRAP push upsrest 2 min. 4 min. AMRAPA: 60 DUsB: AMRAP Sit ups
Read moreWOD, 29.03.2019
A.5 x 5 repsstrict press B.AMRAP 10 5 STOH (50/35kg10 KB Swings (24/16kg)20 Sit ups
Read moreWOD, 28.03.2019
A.6 x 6 reps Front Squats B.6 rounds for time: 6 Front Squats (50/35kg)6 C2B Pull ups6 Box Jump Over (61/51cm)6 Barbell Rows (50/35kg) TC. 14 min.
Read moreWOD, 27.03.2019
A.practice rope climb for 15 min. B. EMOM 121: 2 rope climbs any style2: 40 sec. plank3: 4/4 DB Push Press C.AMRAP 720 alt. lunges20 DB Push Press (22,5/15kg)20 Burpees
Read moreWOD, 26.03.2019
A.Every 90 sec. for 8 rounds3 Clean and Jerk B.AMRAP 126 Clean and Jerk (42,5/30kg)9 Pull ups15 WBS (9/6kg)
Read moreWOD, 25.03.2019
A.5 rounds for quality:7 V-ups7 hollow rocks7 sec. hollow hold20 sec. B.EMOM 12odd: 5 ring push upseven: 5 strict T2B C.10 rounds10 HR push ups10 Kettlebell Swings (24/16kg)10 Box Jumps TC. 14 min.
Read moreWOD, 23.03.2019
A.work on your weakness for 15 minutes B.In Teams of 2 AMRAP 31Partner A: runs 400m Partner B: AMRAP5 Burpees10 Push ups15 Air Squats25 Sit ups then switch
Read moreWOD, 22.03.2019
A.EMOM 151: 4/4 strict DB Press2: 20 sec. practice Kip swing or shoulder rotation3: 5 Thrusters (not super heavy!!! good movement!!!) B.“Fran”21-15-9Thrusters (42,5/30)Pull ups TC. 10 min.
Read moreWOD, 21.03.2019
A.4/4/3/3/2/2 reps deadlift B.AMRAP 95 deadlifts (100/70kg)10 T2B15 WBS (9/6kg)
Read moreWOD, 20.03.2019
A. Every 90 sec. for 12 rounds1: 5 Front Squats2: 30 sec. L-Sit hold B.AMRAP 109 Goblet Squats (24/16kg)15 Pull ups21 Sit ups
Read moreWOD, 19.03.2019
A.Every 2 minutes for 14 minutes3 Push Jerks (ascending weight) B.AMRAP 1240 DUs20 alt. DB Snatches (22,5/15kg)10 HSPU
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