A.5 rounds for quality:7 V-ups7 hollow rocks7 sec. hollow hold20 sec. B.EMOM 12odd: 5 ring push upseven: 5 strict T2B C.10 rounds10 HR push ups10 Kettlebell Swings (24/16kg)10 Box Jumps TC. 14 min.
Read moreWOD, 23.03.2019
A.work on your weakness for 15 minutes B.In Teams of 2 AMRAP 31Partner A: runs 400m Partner B: AMRAP5 Burpees10 Push ups15 Air Squats25 Sit ups then switch
Read moreWOD, 22.03.2019
A.EMOM 151: 4/4 strict DB Press2: 20 sec. practice Kip swing or shoulder rotation3: 5 Thrusters (not super heavy!!! good movement!!!) B.„Fran“21-15-9Thrusters (42,5/30)Pull ups TC. 10 min.
Read moreWOD, 21.03.2019
A.4/4/3/3/2/2 reps deadlift B.AMRAP 95 deadlifts (100/70kg)10 T2B15 WBS (9/6kg)
Read moreWOD, 20.03.2019
A. Every 90 sec. for 12 rounds1: 5 Front Squats2: 30 sec. L-Sit hold B.AMRAP 109 Goblet Squats (24/16kg)15 Pull ups21 Sit ups
Read moreWOD, 19.03.2019
A.Every 2 minutes for 14 minutes3 Push Jerks (ascending weight) B.AMRAP 1240 DUs20 alt. DB Snatches (22,5/15kg)10 HSPU
Read moreWOD, 18.03.2019
A.work for a heavy triple in 20 minutes:Power Clean TnG B.For time:15 Power Cleans (52,5/35kg)5 WBS (9/6kg)5 push ups10 Power Cleans (52,5/35kg)10 WBS (9/6kg)10 push ups5 Power Cleans (52,5/35kg)15 WBS (9/6kg)15 push ups TC.12 min.
Read moreWOD, 16.03.2019
A. EMOM 14odd: 5 strict Pull upseven: 5 strict Ring dips B.AMRAP 125 Ring dips10 Pull ups15 Burpees
Read moreWOD, 15.03.2019
A.Find your 3 RM Back Squat B.„Annie“50-40-30-20-10DUsSit ups no TC.
Read moreWOD, 14.03.2019
A.5×6 reps deadlifts B.33 deadlifts (60/40kg)33 box jumps33 WBS33 T2B33 Thrusters (35/25kg)33 DUs TC. 20 min.
Read moreWOD, 13.03.2019
A.EMOM 65 Hang Power Snatch (for technique)2 min. restEMOM 63 Power Snatch B.climb a ladder in 10 minutes2-4-6-8-10-…Hang Power Snatchlateral Bar Burpees
Read moreWOD, 12.03.2019
A.5 rounds for quality7 V-Ups7 Hollow rocks7 sec. hollow hols20 sec. rest B.try to complete in 30 minutes:5 strict pull ups10 push ups15 air squats10 strict pull ups20 push ups30 air squats20 strict pull ups40 push ups60 air squats40 strict pull...
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