A.5 rounds for quality7 V-ups7 Hollow rocks7 sec. Hollow hold20 sec. rest B.EMOM 103 Power Cleans C.4 x AMRAP 35 Power Cleans (52,5/35kg)8 Push ups11 Goblet Squats (24/16kg)rest 1 min.
Read moreWOD, 09.02.2019
A.EMOM 12odd: 4/4 seated (Box) one arm DB presseven: 5/5 Bulgarian Split Squat B.40-30-20-10WBS (9/6kg)Box Jumps (61/51cm)KB Swings (24/16kg) TC. 25 min.
Read moreWOD, 08.02.2019
A.EMOM 54 deadliftsrest 1 minuteEMOM 54-6 HSPUrest 1 minuteEMOM 54-6 strict Pull ups B.AMRAP 1010 Pull ups6 deadlifts (90kg/70kg)10 HSPU6 deadlifts (90kg/70kg)
Read moreWOD, 07.02.2019
A.Warm up for B B.In teams of 2:AMRAP 10400/300m row20 Sit ups3 min. restAMRAP 10800/600m Airbike25 KB Swings (24/16kg)3 min. restAMRAP 1050 DUs15 DB Thrusters (22,5/15kg) I go you go (example: Partner A rows 400, then Partner B,then Partner A is...
Read moreWOD, 06.02.2019
A.EMOM 54 Power Cleans1 min. restEMOM 61 Power Clean + 3 Jerks B.„Open 13.4“AMRAP 73-6-9-12-15-…Clean and Jerks (60/42,5kg)T2B
Read moreWOD, 05.02.2019
A.6/5/4/5/4/3Front Squats B.8 rounds for time:5 Front Squats (60/45kg)26 HR Push ups TC. 16 min.
Read moreWOD, 04.02.2019
A.EMOM 53 Hang Snatch High Pullrest 1 min.EMOM 53 Hang Snatch PullEMOM 53 Hang Power Snatch B.AMRAP 122-4-6-8-10-…Hang Power Snatch (42,5/30kg)lateral Bar Burpees
Read moreWOD, 02.02.2019
A.6/6/4/4/2/2Push Jerk B.AMRAP 126 STOH (42,5/30kg)12 deadlifts (42,5/30kg)16 WBS (9/6kg)
Read moreWOD, 01.02.2019
A.Find your 3 RM Back Squatsstarters: 6×6 reps Back Squats B.21-15-9Goblet Squats (24/16kg)12-9-6 Goblet Squats (24/16kg) between each round perform 10 Burpees TC. 15 min.
Read moreWOD, 31.01.2019
A.Every 2 minutes for 20 minutes1: 400/300m row2: 20 ring dips3: 800/600m Air Bike4: 30 KB Swings5: 10 renegade Row (Push up – row left – push up – row right = 1 rep) B.AMRAP 78 Pull ups16 Push ups24 Box Jumps (61/51cm)
Read moreWOD, 30.01.2019
A.EMOM 10odd: 3 Power Cleanseven: 4 strict Pull ups B.„Open 11.5“ AMRAP 205 PowerCleans (65/47,5kg)10 T2B15 WBS (9/6kg)
Read moreWOD, 29.01.2019
A.EMOM 151: 5 HSPU2: 10 V-ups3: 30 sec. plank B.5 rounds for time:10 HSPU20 Air Squats30 Situps TC. 15 min.
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