A.Find your 3 RMPush Jerk B.8 rounds for time:1 strict Press2 Push Press3 Push Jerks10 Front Squats (42,5/30kg) TC. 10 min.
Read moreWOD, 23.02.2019
A.Warm up for B B.Partner WOD in Teams of two: for time: 30 x 10 m Shuttle run 100 Wall balls (9/6kg)30 x 10 m Shuttle run 100 KB swings (24/16kg)30 x 10 m Shuttle run 100 DB snatch (22,5/15kg)30 x 10 m Shuttle run 100 box jump (61/51cm)30 x 10 m...
Read moreWOD, 22.02.2019
A.EMOM 12odd: 5 strict Pull upseven: 5 strict dips B.AMRAP 1440 DUs20 Air Squats10 Pull ups
Read moreWOD, 21.02.2019
A. EMOM 65 HSPU rest 3 min. EMOM 65 Back Squats B.for time:30 HSPU30 OH lunges with plate (20/10kg)30 Push ups30 T2B30 Box Jumps30 sit ups TC. 14 min.
Read moreWOD, 20.02.2019
A.15 minutes work on:Bar Muscle uporC2B/Pull upsorJumping BMU/C2B/PU B.EMOM 65 Power Snatches C.„Open 16.3“AMRAP 710 Power Snatches (35/25kg)3 Bar Muscle Ups
Read moreWOD, 19.02.2019
A.EMOM 43 Hang Muscle Cleanrest 2 min.EMOM 63 Hang Power Cleansrest 2 min.EMOM 43 Power Cleans B.Three round for time of:9 Power Cleans (52,5/35kg)15 bar facing burpees21 WBS (9/6kg) TC. 12 min.
Read moreWOD, 18.02.2018
A.6/6/5/5/4/4Front Squats B.AMRAP 1010 Goblet Squats (24/16kg)5 C2B Pull ups12 Goblet Squats (24/16kg)6 C2B Pull ups14 Goblet Squats (24/16kg)7 C2B Pull ups16 Goblet Squats (24/16kg)8 C2B Pull ups…
Read moreWOD, 16.02.2019
A.EMOM 12odd: 3/3 weighted pistolseven: 5 bent over row B.5 rounds for time:10 alternating pistols10 push ups10 box jumps10 KB Swings (24/16kg) TC. 12 min.
Read moreWOD,15.02.2019
A.Find your 3 RM in 20 minutes:hang power snatch B.18-12-6DB Snatch (22,5/15kg)Pull upsbetween rounds 40 DUs TC. 12 min.
Read moreWOD, 14.02.2019
A.6/6/6/4/4/4Overhead Squats B.„Heartbreaker“climb the Ladder as far as possible in 10 minutes(with a Partner)2 Wall Ball Shots (9/6kg) – Partner 12 Synchronized Burpees2 Wall Ball Shots (9/6kg) – Partner 22 Synchronized...
Read moreWOD, 13.02.2019
A.EMOM 12 („Warm Up for B“)1: 1 Power Clean + 4 Push Press2: 4 strict T2B3: 20 sec. Kip swing Progression B.„Open 12.3“AMRAP 1815 Box Jumps (61/51cm)12 Push Press (52,5/35 kg)9 T2B
Read moreWOD, 12.02.2019
A.3 rounds for max reps, 40 sec. on/20 sec. off:1: cal row2: burpees to target3: cal Airbike4: DUs/SUs5: rest B.AMRAP 96 C2B12 WBS (9/6kg)24 sit ups
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