A.EMOM 63 Hang Power Snatch B.Teams of 2: AMRAP 5A: 16/12 cal rowB: AMRAP Hang Power Snatch (40/30kg)rest 2 min.AMRAP 5A: 16/12 cal bikeB: AMRAP push upsrest 2 min.AMRAP 5A: 20 BurpeesB: AMRAP WBS (9/6kg)
Read moreWOD, 17.05.2019
A.every 90 sec. for 8 rounds3-5 Bar MUs (5 jumping BMUs)or3 C2B + 3 ring dips B.5 rounds for time:7 C2B Pull ups14 STOH (42,5/30kg)21 Box Jump overs (61/51cm) TC. 15 min.
Read moreWOD, 16.05.2019
A.6 x 3 repsdeadlift B.10-9-8-7-6-5-4-3-2-1deadlifts (75% of A)Burpees TC. 15min.
Read moreWOD, 15.05.2019
A.6/6/4/4/3/3Back Squats B.AMRAP 1212 T2B12 KB Swings (24/16kg)12 Box Jumps (61/51cm)
Read moreWOD, 14.05.2019
A. work on your weakness for 15 minutes B.„Cindy“AMRAP 20 5 Pull ups10 push ups15 air squats
Read moreWOD, 13.05.2019
A. EMOM 620 sec. L-Sit Hang20 sec. hollow rocks20 sec. superman hold B.5 x 5 repsFront Squats C.AMRAP 1020 WBS (9/6kg)20 sit ups
Read moreWOD, 11.05.2019
A.EMOM 121: 5 strict Pull ups2: 10/8 cal row (long hard pulls, technique)3: 4/4 half kneeling DB Press B. 2 rounds of:max reps in 1 minute per station1: strict pull ups2: cal Airbike3: strict ring dips4: cal row5: strict T2B6: rest
Read moreWOD, 10.05.2019
A.6 sets of:2 Power Clean + 2 Front Squats B.for time:40 Air Squats15 PowerClean (60/40kg)40 Air Squats12 Power Clean (60/40kg)40 Air Squats9 Power Clean (60/40kg) TC. 15 min.
Read moreWOD, 09.05.2019
A.Find your 3 RM Deadlift B.AMRAP 1245 DUS15 T2B15 Deadlifts (60/40kg)
Read moreWOD, 08.05.2019
A.Tabata (20/10)1: Hollow hold2: Superman hold3: side plank left/right B.EMOM 83 Push Jerks C.5 rounds for time:5 Push Jerks (50/35kg)10 Pull ups15 Burpees TC. 15 min.
Read moreWOD, 07.05.2019
A.EMOM 63 Snatch Balance (light weight for technique, work from the floor)rest 2 min.Every 90 sec. for 6 rounds:2 snatch lift offs + 1 Power Snatch B.AMRAP 94 Power Snatch (42,5/30kg)8 push ups12 WBS (9/6kg)
Read moreWOD, 06.05.2019
A.EMOM 12 odd: 5 HSPUeven: 30 sec. L-Sit hold B.AMRAP 126 HSPU12 DB Snatches (22,5/15kg)18 Box Jumps (61/51cm)
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