A.6 x 6 strict Pull ups (15 minutes) B.EMOM 125 WBS (9/6kg)1 C2B Pull up add one rep each round, if you failto complete within a minute, continue with AMRAP
Read moreWOD, 31.10.2019
A.Every 90 sec. for 10 rounds2 Power Snatch + 2 hang Power Snatch B.AMRAP 1212 alt. DB Snatches (22,5/15kg)12 Pull ups12 Box Jump over (61/15kg)
Read moreWOD, 30.10.2019
A.6 x 6 reps Front Squat B.60 Air Squats50 DUs40 walking lunges30 Push ups20 T2B10 Burpees TC. 15 min.
Read moreWOD, 29.10.2019
A.5 rounds for quality:7 V-ups7 hollow rocks7 sec. hollow hold20 sec. rest B.EMOM 12odd: 5 rings dipseven: 20 sec. L-Sit hold C.AMRAP 149 ring dips15 KB Swings (24/16kg)21 WBS (9/6kg)
Read moreWOD, 28.10.2019
A.6 sets of:2 strict Press + 2 Push Press + 2 Push Jerks B.AMRAP 126 STOH (50/35kg)12 Pull ups18 situps
Read moreWOD, 26.10.2019
A.5 x 8 repsBack Squats B.AMRAP 1410 Box Jump overs (61/51cm)20 Push ups30 air squats
Read moreWOD, 24.10.2019
A.EMOM 51 Clean Pull + 1 Clean + 1 Hang Clean B. Practice Bar Muscle up for 10 Minutes C.15 minutes window:AMRAP 1020 WBS (9/6kg)4 BMUrest of the 15 minutes:1 RM Clean (or 5 x 3 reps Clean)
Read moreWOD, 24.10.2019
A.Find your 3 RM deadlift B. 21-15-9deadlift (80/60kg)bar facing burpeesT2B TC. 15 min.
Read moreWOD, 23.10.2019
A.practice DUs for 10 minutes B.Teams of 2AMRAP 6A: 15/12 cal rowB: max. renegade rows (15/10kg)rest 2 minutes AMRAP 6A: 15/12 cal bikeB: max. air squatsrest 2 minutes AMRAP 6A: 15/12 cal SkiErgB: max. Box Jumps (61/51cm) score= cal + reps
Read moreWOD, 22.10.2019
A.EMOM 12odd: 5 strict HSPUeven: 5 strict T2B B.AMRAP 145-10-15-20-25-…HSPUKB Swings (24/16kg)Med Ball Sit ups (9/6kg)
Read moreWOD, 21.10.2019
A.6 x 3 reps Front Squats B.For time:50 Wall Balls (9/6kg)25 burpee Pull ups50 Wall Balls (9/6kg) TC. 15 min.
Read moreWOD, 18.10.2019
A.EMOM 14odd: 6/6 seated single arm DB Presseven: 4-6 strict Pull ups B.5 rounds12/12 DB Push Press (22,5/15kg)24 Goblet Squats (22,5/15kg DB) TC. 14 min.
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