In Teams of 2 (i go – you go):“Deck of Death”Buy in: 2020m row/bike♥️= T2B♦️= WBS (9/6kg)♣️= DB Snatch (22,5/15kg)♠️= Box Jump Over (61/51cm)Buy out: 2020m row/bike 🃏: 20 synchro Burpees
Read moreEndurance, 22.12.2019
In Teams of 3:for time:row 8kandbike 16k(2 athletes working at same time)at 2k, 4k, 6k and 8k on the rower perform together:8 burpees12 push ups
Read moreWOD, 21.12.2019
A.Practice BMUs for 20 min.perform every 4 min.:5 hollow rocks4 v-ups3 strict T2B(start with the complex) B.AMRAP 129 C2B Pull ups12 alt. DB Snatches (22,5/15kg)15 Burpees
Read moreWOD, 20.12.2019
A.10-8-6-4-2deadlifts B.5 rounds for time:20 WBS (9/6kg)15 Box Jumps (61/51cm)10 deadlifts (100/70kg) TC. 20 min.
Read moreWOD, 19.12.2019
A.work on your weakness for 15 min. B.Birthday AMRAP 6min. x 4AMRAP 612 cal row19 push upsrest 2 min.AMRAP 612cal bike 19 ring rowsrest 2 min.AMRAP 612 goblet squats (24/16kg)19 KB Swings (24/16kg)rest 2 min.AMRAP 612 single arm DB Push Press...
Read moreWOD, 18.12.2019
A.EMOM 53 Power Cleans TnGrest 1 min.EMOM 51 Clean & Jerk B.AMRAP 126 Hang Power Cleans (50/35kg)12 HSPU18 Box Jumps (61/51cm)
Read moreWOD, 17.12.2019
A.6 rounds in 15 min. (superset):5 bench press +5 bent over row B.AMRAP 1610 push ups20 pull ups40 sit ups
Read moreWOD, 16.12.2019
A.5 rounds for quality:7 V-ups7 hollow rocks7 sec. hollow hold20 sec. rest B.Every 2 min. for 5 rounds:8 Front Squats C.21-15-9T2BFront Squats (42,5/30kg)STOH (42,5/30kg) TC. 15 min.
Read moreEndurance, 15.12.2019
3 x AMRAP 310 cal row10 renegade rowrest 2 min. between AMRAPsthen3 x AMRAP 310 cal bike10 WBS (9/6kg)rest 2 min. between AMRAPsthen3 x AMRAP 310 burpee Box Jump over (61/51cm)10 American KB Swings (16/8kg)rest 2 min. between AMRAPs
Read moreWOD, 14.12.2019
A.EMOM 43 Muscle Snatch1 min. restEMOM 42 Power Snatch TnGrest 1 min.EMOM 41 heavy Snatch B.AMRAP 1030 DUs15 Power Snatch (35/25kg)
Read moreWOD, 13.12.2019
A.Find your 3 RMBack Squats B.AMRAP 135 HSPU10 alt. pistols15 pull ups
Read moreWOD, 12.12.2019
A.6 x 3 repsPause OH Squats (3 sec. in bottom position) B.50 OH lunges (20/15kg plate)40 T2B30 HR Push ups20 OH Squats (30/25kg) TC. 12 min.
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