A.6 x 3 reps OH Squats B.AMRAP 126 OH Squats (42,5/30kg)12 T2B18 WBS (9/6kg)
Read moreWOD, 17.07.2019
A.4/4/4/3/3/3Deadlifts B.5 rounds for time:7 KB deadlift high pulls (24/16kg)17 push ups29 situps TC. 12 min.
Read moreWOD, 16.07.2019
A.EMOM 12odd: 4/4 single arm DB strict Presseven: 5 strict Pull ups or 3 strict PUs + 3 kipping PUs B.AMRAP 146 STOH (42,5/30kg)12 Pull ups18 Box Jumps (61/51cm)
Read moreWOD, 15.07.2019
A.6/6/4/4/3/3Front Squats B.AMRAP 1080 WBS (9/6kg)rest of the time:AMRAP10 alt. DB Snatches (22,5/15kg)10 Goblet Squats (22,5/15kg DB)
Read moreWOD, 13.07.2019
A.Work on DUs fo 15 minutes B.Teams of 2AMRAP 5A: 12/10 cal rowB: max reps push upsrest 2 min.AMRAP 5A: 12/10 cal bikeB: max reps Med Ball Sit ups (9/6kg)rest 2 min.AMRAP 5A: 12/10 cal SkiErgB: max reps OH Lunges (20/15kg plate)
Read moreWOD, 12.07.2019
A.Every 90 sec. for 10 rounds1 High hang Power Snatch + 1 Hang Power Snatch + 1 Power Snatch B.5 rounds6 Hang Power Snatch (42,5/30kg)12 Pull ups18 Box Jump overs (61/51cm) TC. 15 min.
Read moreWOD, 11.07.2019
Happy B(bodyweight) DayA.7 rounds every 90 seconds:11 HSPU B.EMOM 281 Burpee9 T2B9 Air Squats1 Burpee
Read moreWOD, 10.07.2019
A.Every 90 sec. for 8 rounds1 high hang PCL + 1 hang PCL + 1 PCL B.AMRAP 1010 Power Cleans (50/35kg)20 Situps40 DUs
Read moreWOD, 09.07.2019
A.5 x 5 repsFront Squats B.5 rounds for time:9 Front Squats (50/35kg)12 push ups15 Box Jumps (61/51cm) TC. 12 min.
Read moreWOD, 08.07.2019
A.EMOM 12odd: 5 strict Pull ups (weighted if needed)even: 4/4 seated single arm DB strict Press B.AMRAP 1410 Pull ups5/5 single arm DB Push Press (22,5/15kg)10 WBS (9/6kg)10 Burpees
Read moreWOD, 06.07.2019
A.EMOM 121: 30 sec. Handstand hold2: 30 sec. L-sit Hold3: 30 sec. Ring support holdrest 1 min.EMOM 6odd: 3-5 HSPUeven: 3-5 Ring Dips B.AMRAP 86 HSPU9 ring dips15 Med Ball Sit ups (9/6kg)
Read moreWOD, 05.07.2019
A.6 x 3 reps in 15 minutesPower Cleanrest 2 min.thenEMOM 5 3-5 strict T2B B.AMRAP 86 Power Cleans (50/35kg)9 T2B12 Goblet Squats (24/16kg)
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