A.Every 90 sec. for 8 rounds3 Clean and Jerks B.10-20-30-20-10Cleans (50/35kg)Sit ups run 200m between each round TC. 20 min.
Read moreWOD, 24.08.2019
A.5 x 8 repsdeadlifts B.AMRAP 14400 m run6 deadlifts (80/60kg)18 Box Jumps (61/51cm)
Read moreWOD, 23.08.2019
A.Tabata (20/10)1: hollow hold2: superman3: plank B.EMOM 12odd: 5 strict T2B (if Knee raise hold 3 sec. at top)even: 5 deficit Push ups C.AMRAP 158 T2B16 one arm DB STOH (22,5/15kg)24 Goblet Lunges (24/16kg)
Read moreWOD, 22.08.2019
A.EMOM 53 Hang Power Snatchrest 1 min.EMOM 52 Power Snatch B.AMRAP 1230 DUs10 Snatch (40/25kg)15 KB Swings (24/16kg)
Read moreWOD, 21.08.2019
Happy Birthday, „little dynamite“! A.19-8-8-8-2-1Back Squats B.31-19-8-8-2-1 for time:Box JumpsBurpeesAir Squats TC. 31 min. A.19-8-8-8-2-1Back Squats B.31-19-8-8-2-1 for time:Box JumpsBurpeesAir Squats TC. 31 min.
Read moreWOD, 20.08.2019
A.EMOM 12odd: 5 Pull ups (any style, but if you have no strict, no kipping!)even: 5 HSPU B.10 rounds of: 10 inverted Ring Rows10 push ups TC. 20 min.
Read moreWOD, 19.08.2019
A.5-5-5-3-3-3 repsFront Squat B.for time:20-18-16-14-12-10-8-6-4-2Sit ups10-9-8-7-6-5-4-3-2-1WBS (9/6kg)
Read moreWOD, 17.08.2019
A.Work on your weakness for 15 minutes B.„cardio is hardio“4 rounds:1 minute at each station 1: cal row2: reps DUs3: cal Bike4: cal Ski Erg5: Burpees6: rest
Read moreWOD, 16.08.2019
A.5/5/4/4/3/3deadlifts B.5 rounds of21 WBS (9/6kg)15 T2B3 deadlifts (100/70kg) TC. 15 min.
Read moreWOD, 15.08.2019
A.4 x 8 reps (10 minutes time)strict Pressrest 2 min.4 x 8 reps (10 minutes time)front Squats B.AMRAP 105/5 single arm DB Push Press (22,5/15kg)10 box Jumps (61/51cm)20 sit ups
Read moreWOD, 14.08.2019
A.EMOM 12odd: 4 weighted Pull upseven: 3/3 weighted pistols B.5 rounds for time:6 alt. pistols12 Pull ups18 push ups TC. 15 min.
Read moreWOD, 13.08.2019
A.EMOM 12odd: 3-5 HSPUeven: 5 ring Dips B.AMRAP 1610 HSPU10 alt. DB Snatches (22,5/15kg)50 DUs
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