A.EMOM 12odd: 3-5 weighted Pull upseven: 3-5 strict HSPU B.AMRAP 59 Pull ups18 WBS rest 2 min. AMRAP 59 HSPU18 Box Jumps
Read moreWOD, 29.06.2019
A.2 rounds (40 on/20 off)1: cal row2: active hang3: cal Air Bike4: ring support hold5: DUs/SUs6: wall sit (weighted if needed) B.In Teams of 2AMRAP 14120 Wall Balls (i go you go)then AMRAP4 Pull Ups8 T2B12 KB Swings (24/16kg)(Partner A completes...
Read moreWOD, 28.06.2019
A.5 rounds for quality7 V-ups7 hollow rocks7 sec. hollow hold20 sec. rest B.6 x 3 reps Back Squats C.AMRAP 1210 push ups20 sit ups40 air squats
Read moreWOD, 27.06.2019
A.practice DUs (Triple Unders) for 10 Minutes B.6 x 6 reps deadlift C.AMRAP 8Buy in 60 DUsthen AMRAP6 Deadlifts (90/60kg)12 Bar facing Burpees
Read moreWOD, 26.06.2019
A.EMOM 12odd: 4/4 single arm DB OH lungeseven: 5 strict ring dips B.AMRAP 106 ring dips12 Single arm DB OH lunges (22,5/15kg)24 situps
Read moreWOD, 25.06.2019
A.work up to heavy 3 reps ofFront Squats B.18-15-12-9-6-3Front Squats (60/40kg)T2B TC. 14 min.
Read moreWOD, 24.06.2019
A.EMOM 63 Power Cleansrest 1 min.EMOM 52 Clean and Jerk B.AMRAP 126 Clean and Jerk (42,5/30kg)9 Pull ups15 Box Jumps (61/51cm)
Read moreWOD, 22.07.2019
A.EMOM 12odd: 4 HSPUeven: 3 Thrusters (working from the floor) B.8 rounds for time:5 Thrusters (42,5/30kg)10 bar lateral bar Burpees TC. 16 min.
Read moreWOD, 21.06.2019
A.EMOM 43 Snatch Deadliftrest 1 min.EMOM 4 3 Snatch High Pullrest 1 min.EMOM 63 Power Snatch (use moderate weight -> good technique and speed) B.AMRAP 96 Power Snatch (42,5/30kg)12 T2B18 Air Squats
Read moreWOD, 20.06.2019
A.work on your weakness for 15 minutes B. AMRAP in Teams of 2 for 30 minutes:400m run (both)50 HR Push ups50 Box Jump overs (61/51cm)50 Med Ball Situps (6/4kg)50 target burpees
Read moreWOD, 19.06.2019
A.EMOM 12odd: 5 strict Pull upseven: 20 sec. L-Sit Hang B.40 WBS (9/6kg)20 Pull ups30 WBS (9/6kg)15 Pull ups20 WBS (9/6kg)10 Pull ups10 WBS (9/6kg)5 Pull ups TC.18 min.
Read moreWOD, 18.06.2019
A.6/6/6/4/4/4Fronst Squats B.AMRAP 1245 Air Squats45 Push ups45 DUs
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