A.3 rounds Tabata:1: V-ups2: superman hold3: hollow hold B.EMOM 65 strict T2B C.AMRAP 16Teams of 4A: 19/16 cal rowB: max reps WBS (9/6kg)C: DUsD: rest
Read moreWOD, 17.10.2019
A.Find your 3 RMPower Clean beg.: 6 x 5 PowerClean B.AMRAP 128 Power Cleans (60/40kg)12 C2B16 push ups
Read moreWOD, 16.10.2019
A.practice Handstand (hold, freestanding, HSW, …) for 10 minutes B.5 x 5 repsBack Squats C.AMRAP 86 HSPU12 KB Swings (24/16kg)18 alt. OH Lunges (20/15kg plate)
Read moreWOD, 15.10.2019
A.4-4-3-3-2-2deadlift (beg.: 6 x 6 reps) B.5 rounds for time:9 Deadlifts (90/60kg)15 T2B50 DUs TC. 16 min.
Read moreWOD, 14.10.2019
A.EMOM 12odd: 4-6 strict Pull upseven: 5/5 KB or DB Front rack back lunges B.AMRAP 1112 Pull ups15 Wall Balls (9/6kg)18 Ab mat Sit ups
Read moreWOD, 12.10.2019
A.8 rounds in 20 minutes of:2 push press + 2 Push Jerks B.AMRAP 126/6 DB Push Press (22,5/15kg)18 Push ups24 Air Squats
Read moreWOD, 11.10.2019
A.6 x 5 reps deadlift B.„Open 14.3“AMRAP 810 Deadlifts (60/40kg)15 Box Jumps (61/51cm)15 Deadlifts (80/60kg)15 Box Jumps (61/51cm)20 Deadlifts (100/70kg)15 Box Jumps (61/51cm)25 Deadlifts (120/80kg)15 Box Jumps (61/51cm)30 Deadlifts...
Read moreWOD, 10.10.2019
A.5 rounds for quality:7 V-ups7 hollow rock7 sec. hollow hold20 sec. rest B.5-5-5-3-3-3Front Squats C.AMRAP 910 Goblet Squats (24/16kg)20 Sit ups40 DUs
Read moreWOD, 09.10.2019
A.practice SnatchEMOM 83-4 Power Snatch at max. 50% thenwork up to a heavy single in 10 minutesPower Snatch B.AMRAP 1012 alt. DB Snatches (22,5/15kg)15 WBS (9/6kg)18 Push ups
Read moreWOD, 08.10.2019
A.EMOM 12odd: 4-6 strict T2Beven: 5 strict ring dips B.15-12-9-12-15T2BKB Swings (24/16kg)Box Jump Over (61/51cm) TC. 15 min.
Read moreWOD, 07.10.2019
A.EMOM 12odd: 5 strict HSPUeven: 8/8 single arm DB row B.AMRAP 149 HSPU15 Burpees21 Air Squats
Read moreWOD, 05.10.2019
A.EMOM 151: 3 rope climbs2: 40 DUs (or practice DUs for 30 sec.)3: 30 sec. row B.AMRAP 1012 alt. DB Snatches (22,5/15kg)18 Goblet Squats (24/16kg)24 Ab Mat sit ups
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