A.EMOM 12odd: 5 strict HSPUeven: 8/8 single arm DB row B.AMRAP 149 HSPU15 Burpees21 Air Squats
Read moreWOD, 05.10.2019
A.EMOM 151: 3 rope climbs2: 40 DUs (or practice DUs for 30 sec.)3: 30 sec. row B.AMRAP 1012 alt. DB Snatches (22,5/15kg)18 Goblet Squats (24/16kg)24 Ab Mat sit ups
Read moreWOD, 04.10.2019
A.„Simoni’s Post Birthday booty pump“3 rounds of:29 glute bridge25 banded donkey kicks9 banded triceps extension B.„Polizistin Leni’s Birthday AMRAP 34“in Teams of 2: 10 WBS (9/6kg)10 KB Swings (24/16kg)10 Box...
Read moreWOD, 03.10.2019
A.5 rounds for quality:7 V-ups7 hollow rocks7 sec. hollow hold20 sec. rest B.Every 90 sec. for 6 rounds1 Power Snatch + 1 hang Power Snatch + 1 OH Squat C.AMRAP 99 deadlifts6 OH Squats3 Power Snatch 50/35kg
Read moreWOD, 02.10.2019
A.EMOM 12odd: 6 strict T2Beven: 3/3 pistols (add weight if possible) B.6 rounds for time:8 alternating Pistols12 T2B16 push ups TC. 16 min.
Read moreWOD, 01.10.2019
A.EMOM 14odd: 3-5 strict C2B Pull ups or weighted Pull upseven: Box High Jump B.AMRAP 1021-15-9C2B Pull upsBox Jumps
Read moreWOD, 30.09.2019
A.6 x 5 reps Back Squats B.Every 2 minutes for 7 rounds:35 DUs9 Thrusters (42,5/30kg)
Read moreWOD, 28.09.2019
A. Warm up for B B.In Teams of 2:AMRAP 10A: 20/15 cal rowB: AMRAP Burpee Box Jump overs (61/51cm)rest 5 min.AMRAP 10A: 20/15 cal bikeB: AMRAP Med Ball Squat Cleans (9/6kg)rest 5 min.AMRAP 10A: 20/15 cal Ski ErgB: AMRAP Med Ball Sit ups (6/4kg)
Read moreWOD, 27.09.2019
A.EMOM 12odd: 5 strict Pull upseven: 5 strict ring dips B.8 rounds for time:200 m run10 Pull ups10/10 OH Lunges (20/10 kg plate) TC. 20 min.
Read moreWOD, 26.09.2019
A.EMOM 83 Power Cleans B.AMRAP 145 Power Cleans (60/40)10 push ups20 sit ups40 DUs
Read moreWOD, 25.09.2019
A.4 x 5 repsstrict pressthen Every 90 sec. for 6 rounds3 Push Jerks B.AMRAP 122-4-6-8-10-12-…STOH (50/35kg)lateral Bar Burpees
Read moreWOD, 24.09.2019
A.5 rounds for quality:7 V-ups7 hollow rocks7 sec. hollow hold20 sec. rest B.6 x 5 repsFront Squat C.5 rounds for time:9 T2B15 KB Swings (24/16kg)21 WBS (9/6kg) TC. 15 min.
Read more