A.EMOM 12odd: 3-5 weighted Pull upseven: 5 strict ring dips B.12 min. running clock:3 rounds20 sit ups20 ring dips rest of the time:AMRAP Thrusters (20/15kg)
Read moreWOD, 10.12.2019
A.5 x 10 reps Front Squat B.1 round of:60 Air Squats30 KB Swings (24/16kg)6 Box Jump Over (61/51cm) 2 rounds of:30 Air Squats15 KB Swings (24/16kg)9 Box Jump Over (61/51cm) 3 rounds of:20 Air Squats10 KB Swings (24/16kg)12 Box Jump Over (61/51cm)...
Read moreWOD, 09.12.2019
A.work up to a heavy 3 in 10 minutesthen3 x 3 reps deadlift (same weight, rest 2 min. between sets) B.EMOM 151: 12/10 cal row2: 6 Burpees + 6 T2B3: 6 WBS (9/6kg) + 6 Pull ups
Read moreEndurance, 08.12.2019
1500 rep WOD:10 rounds:100 SUs10 burpees10 situps10 push ups10 air squats10 pullups
Read moreWOD, 07.12.2019
A.Practice Bar MUs for 10 minutesthen4 x 8 repsstrict Press (work from the ground) B.4 rounds4 BMUs13 STOH (42,5/30kg)then 4 rounds4 BMUs7 STOH (60/40kg) TC. 15 min.
Read moreWOD, 06.12.2019
A.EMOM 42 Snatch high Pullthen EMOM 102 Snatch TnG B.2 rounds:1 min. cal Bike1 min. alt. DB snatches (22,5/15kg)1 min. cal row1 min. HSPU1 min. cal Ski1 min. T2B1 min. rest
Read moreWOD, 05.12.2019
A.EMOM 15 1: 2-3 rope climb 2: 5 bench press 3: broad jump B.AMRAP 1235 DUs (70 SUs)20 Box Jump Overs (61/51cm)10 KB Swings (24/16kg)every minute on the minute: 3 Burpees
Read moreWOD, 04.12.2019
A.6 x 4 repsThrusters B.For time:35 WBS (9/6kg)35 T2B35 Thrusters (20/15kg)35 sit ups35 strict press (20/15kg)35 Pull ups TC. 15 min.
Read moreWOD, 03.12.2019
A.5 x 3 reps deadlifts B.3 rounds of:25 push ups50 ring rowsthen3 rounds of:20 Front Rack Lunges (50/35kg)50 Air Squats TC. 20 min.
Read moreWOD, 02.12.2019
A.6 sets of:3 Hang Power Cleans + 3 Jerksbetween each set 3-5 strict Pull ups B.„DT“5 rounds for time:12 deadlifts9 hang power Cleans6 Push Jerks 70/47,5 kg TC. 20 min.
Read moreEndurance, 01.12.2019
99 Problems Teams of 3:99 cal row99 WBS99 Jumping Jacks99 Med Ball situps (9/6kg)99 Burpees Box Jump Over99 KB Swings (24/16kg)99 10m Shuttle runs99 Thrusters (20/15kg)99 cal Air Bike (switch as needed but each athlete does 1/3 of workload, a...
Read moreWOD, 30.11.2019
A.practice DUs for 10 minutes B.6 x 4 repsBack Squats C.AMRAP 1010 T2B20 WBS (9/6kg)30 DUs
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