A.work for a heavy triple in 20 minutes:Power Clean TnG B.For time:15 Power Cleans (52,5/35kg)5 WBS (9/6kg)5 push ups10 Power Cleans (52,5/35kg)10 WBS (9/6kg)10 push ups5 Power Cleans (52,5/35kg)15 WBS (9/6kg)15 push ups TC.12 min.
Read moreWOD, 16.03.2019
A. EMOM 14odd: 5 strict Pull upseven: 5 strict Ring dips B.AMRAP 125 Ring dips10 Pull ups15 Burpees
Read moreWOD, 15.03.2019
A.Find your 3 RM Back Squat B.“Annie”50-40-30-20-10DUsSit ups no TC.
Read moreWOD, 14.03.2019
A.5×6 reps deadlifts B.33 deadlifts (60/40kg)33 box jumps33 WBS33 T2B33 Thrusters (35/25kg)33 DUs TC. 20 min.
Read moreWOD, 13.03.2019
A.EMOM 65 Hang Power Snatch (for technique)2 min. restEMOM 63 Power Snatch B.climb a ladder in 10 minutes2-4-6-8-10-…Hang Power Snatchlateral Bar Burpees
Read moreWOD, 12.03.2019
A.5 rounds for quality7 V-Ups7 Hollow rocks7 sec. hollow hols20 sec. rest B.try to complete in 30 minutes:5 strict pull ups10 push ups15 air squats10 strict pull ups20 push ups30 air squats20 strict pull ups40 push ups60 air squats40 strict pull...
Read moreWOD, 11.03.2019
A.EMOM 12odd: 6/6 DB/KB roweven: 5 strict T2B B.AMRAP 125 WBS (9/6kg)10 T2B20 KB Swings (24/16kg)40 Sit ups
Read moreWOD, 09.03.2019
A.Find your 3 RMFront Squat B.AMRAP 128 alt. Front Rack Lunges (40/30kg)16 Box Jumps (61/51cm)32 DUs
Read moreWOD, 08.03.2019
A. EMOM 5 3 deadliftsrest 2 min.EMOM 53- 5 Bar Muscle ups or C2B Pull ups B.13-11-9-7-5deadlifts (80/60kg)C2B Pull ups TC. 13 min.
Read moreWOD, 07.03.2019
A.EMOM 181: 5 HSPU2: 3/3 weighted Pistols3: 12/10 cal row B.5 rounds10 alternating pistols10 HSPU10 WBS (9/6kg)10 T2B TC. 12 min.
Read moreWOD, 06.03.2019
A.Work on your weakness for 20 min.(DUs, PUs, C2B, MU, Handstand Walk, etc.) B.AMRAP 1250 Air Squats30 Push ups15 Pull ups
Read moreWOD, 05.03.2019
A.EMOM 64 OH Squatsrest 1 min.EMOM 64 Tempo Pull ups (3 sec. down) B.“Jeremy”21-15-9OH Squats (42,5/30kg)Burpees TC. 10 min.
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