A.6 x 3 repsPush Press B.AMRAP 1015 Hand release Push ups15 T2B15 WBS (9/6kg)
Read moreWOD, 07.08.2019
A.EMOM 151: 3-5 Bar MUs (or JBMU or C2B or 3 x 3 PU/RR + 3 Dips)2: 10 L-Sit lift overs3: 10 windshield wipers B.AMRAP 710 ring dips10 Box Jumps rest 2 min. AMRAP 75 ring dips15 burpees to plate
Read moreWOD, 06.09.2019
A.Warm Up for BB.Teams of 3AMRAP 10A. 10 cal rowB. max reps push upsC. restrest 2 min.AMRAP 10A. 10 cal Air BikeB. max reps sit upsC. restrest 2 min.AMRAP 10A. 10 cal Ski ErgB. max reps OH Lunges (20/10kg plate)C. restscore = cal + reps
Read moreWOD, 05.09.2019
A.Find your 3 RMFront Squat B.6 rounds for time9 HSPU15 KB Swings (24/16kg)21 Goblet Squats (24/16kg) TC. 15 min.
Read moreWOD, 04.09.2019
A.30 strict Pull upsevery time u break, perform 3 burpees then Kipping Progression for 15 minutes B.AMRAP 1212 single arm DB Push Press (22,5/15kg)30 DUs12 Pull ups30 DUs
Read moreWOD, 03.09.2019
A.5 rounds for quality:7 V-ups7 hollow rocks7 sec. hollow hold20 sec. rest B.Every 90 sec. for 6 rounds4 deadlifts C.AMRAP 126 deadlifts (80/60kg)12 T2B18 WBS (9/6kg)
Read moreWOD, 02.09.2019
„Wer hatte Geburtstag?— der Joe wars!“ A.Accessory workEMOM 91. 15 banded shoulder external rotation2. 15 banded pull apart3. 30 sec. hollow hold B.5 x 10 repsstrict Press C.50 rounds of1 push up1 air squat1 box jump over...
Read moreWOD, 31.08.2019
A.EMOM 121. 2-3 Rope Climbs or practice Rope Climb technique for 30-40 sec.2. 5 strict Press (help changing weight)3. L-Sit hold for 30 sec. B.4 rounds1 minute row1 minute air squats1 minute sit ups1 minute rest tipp of the day:bring socks or...
Read moreWOD, 30.08.2019
A.Build to a heavy (20 minutes)6 Thrusters B.21-18-15-12-9KB Swings (24/16kg)Thrusters (35/25kg) TC. 12 min.
Read moreWOD, 29.08.2019
A.EMOM 12odd: 5-8 strict T2Beven: 40 sec. superman hold B.Teams of 3 AMRAP 14A. 21/16 cal rowB. max reps T2BC. rest switch when Partner A finish cal row
Read moreWOD, 28.08.2019
A.6 x 5 repsFront Squat B.AMRAP 5Buy in: 50 WBS (9/6kg)16 alt. DB Snatches (22,5/15kg)12 Burpees over the DB rest 2 min. AMRAP 5Buy in: 40 WBS (9/6kg)12 alt. DB Snatches (22,5/15kg)8 Burpees over the DB
Read moreWOD, 27.08.2019
A.5 x 10 reps Bent over row (max. twice ascending weight) B.Tabata:strict Pull upcal rowpush upscal air bikeair squatscal ski erg rest 1 minute between tabatas
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