A.EMOM 12odd: 5 strict Pull upseven: 4/4 strict seated one arm DB Press B.AMRAP 148 Pull ups16 OH Lunges (20/10kg plate)24 KB Swings (24/16kg)
Read moreWOD, 20.04.2019
A.Warm Up for B B.Teams of 3run 400m together120WBS (9/6kg)120Push upsrow 1500m (mmf 1350, ffm 1200, fff 1050)120 T2B120 DB Snatch (22,5/15kg)run 400m together only one is working, except the run!! TC. 35 min.
Read moreWOD, 19.04.2019
A.EMOM 12odd: 5 strict ring dipseven: 5 bent over row B.AMRAP 186 ring dips12 Box Jumps18 air squats24 sit ups
Read moreWOD, 18.04.2019
A.6/5/4/3/3/3deadlift B.10-9-8-7-6-5-4-3-2-1deadlifts (80/60kg)WBS (9/6kg) TC. 15 min.
Read moreWOD, 17.04.2019
A.6 x 4 repsPush Jerks B.Buy In: 400m run4 rounds10 STHO (42,5/30kg)10 Kettlebell Swings (24/16kg)10 Burpees10 Pull upsBuy out 40 DUs TC. 15 min.
Read moreWOD, 16.04.2019
A.EMOM 103 Hang Power Cleans B.AMRAP 1010 Hang Power Cleans (47,5/35kg)10 T2B10 WBS (9/6kg)
Read moreWOD, 15.04.2019
A.5 rounds for quality:7 V-ups7 hollow rocks7 sec. hollow hold20 sec. rest B.EMOM 84 Front Squats C.AMRAP 126 Front Squats (50/35kg)12 Pull ups24 Sit ups
Read moreWOD, 13.04.2019
A.6 x 6 reps deadlift B.5 Rounds for Time7 Deadlifts (80/60kg)14 Pull-Ups21 Burpees TC. 20 min.
Read moreWOD, 12.04.2019
A.EMOM 63 strict Press + 2 Push Press B.3 rounds AMRAP – 1 Minute per station1: Wall Balls (9/6kg)2: strict pull ups3: Box Jumps4: Push Press (35/25kg)5: cal row6: rest
Read moreWOD 11.04.2019
A.EMOM 12odd: 5 HSPUeven: 3/3 pistols B.Buy in : 30 DUsthen6 round for time:6 pistols6 HSPU6 Burpees6 V-upsBuy out: 30 DUs TC. 12 min.
Read moreWOD, 10.04.2019
A.Find your 3 RM Power Clean B.AMRAP 126 Power Cleans (60/45kg)15 Pull ups21 Box Jumps (61/51cm)
Read moreWOD, 09.04.2019
A. work up to heavy 5 reps:Overhead Squats B.27-21-15-9 for time:Overhead Squats (42,5/30kg)T2B TC. 20 min.
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