A.Find your 1 RMPower Clean B.Partner WODEvery 8 minutes for 32 minutes:400m run (together)30 T2B 20/15 cal row (each)10 Power Cleans (60/40kg) (share T2B and Cleans equally)
Read moreWOD, 31.05.2019
A.6/6/4/4/3/3Deadlifts B.21-15-9-3Box Jump over (61/51cm)Sit upsRing dips TC. 15 min.
Read moreWOD, 30.05.2019
“Murph” 1600m run100 Pull ups200 push ups300 air squats1600m run (9/6kg Vest) TC. just finish it!!!
Read moreWOD, 29.05.2019
A.Practice DUs for 15 minutes B.5 rounds for time:50 DUs21 KB Swings (24/16kg)15 Box Jumps9 T2B Tc. 20 min.
Read moreWOD, 28.05.2019
“Happy Birthday Rocki” EMOM 50cycle through 5 movements 1: WBS (9/6kg)2: 10/8 cal row3: 10 Lunges4: 10 DB Snatches (22,5/15kg)5: 10 Med Ball Situps (9/6kg)
Read moreWOD, 27.05.2019
A.EMOM 8 3 Power Cleans TnG B.AMRAP 122-4-6-8-…Power Cleans (60/40kg)Bar Facing Burpees
Read moreWOD, 25.05.2019
A. Warm Up for B B.“Barbara” 5 rounds for time: 20 pull ups30 push ups40 sit ups50 air squats TC. 45 min.
Read moreWOD, 24.05.2019
A.Every 90 sec. for 8 rounds2 strict press + 2 Thruster B.for time:21 Thrusters (42,5/30kg)21 Box Jumps (61/51cm)15 Thrusters (42,5/30kg)15 Box Jumps (61/51cm)9 Thrusters (42,5/30kg)9 Box Jumps (61/51cm) TC. 15 min.
Read moreWOD, 23.05.2019
A.5 rounds for quality:7 V-ups7 hollow rocks7 sec. hollow hold20 sec. rest B.EMOM 12odd: 3-5 weighted Pull upseven: 3/3 weighted pistols C.AMRAP 1215 Goblet Squats5 Pull ups10 Goblet Squats10 Pull ups5 Goblet Squats15 Pull ups (24/16kg)
Read moreWOD, 22.05.2019
A.EMOM 12odd: 5 HSPUeven: 2 strict + 3 kipping T2B B.AMRAP 126 HSPU9 T2B12 WBS (9/6kg)
Read moreWOD, 21.05.2019
A.5 x 5 reps Front Squat B.AMRAP 1010 push ups10 sit ups10 (5/5) one arm DB OH lunges (22,5/15kg)
Read moreWOD, 20.05.2019
A.EMOM 103 Clean & Jerk B.Buy in: 50 DUs4 rounds6 Clean & Jerk (50/35kg)9 Pull ups12 KB Swings (24/16kg)Buy out. 50 DUs TC. 15 min.
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