A.Find your 3 RM in 20 minutesdeadliftbeg.: 6 x 6 reps deadlift B.6 rounds for time:5 deadlifts (100/70kg)5 WBS (9/6kg)5 Burpee Box Jump overs (61/51cm)5 HR Push ups TC. 12 min.
Read moreWOD, 07.01.2020
A.6 x 5 repsstrict Press B.AMRAP in 14 minutes:3 rounds1 minute DUs1 minute STOH (40/25kg)1 minute cal row1 minute T2B1 minute rest
Read moreWOD, 06.01.2020
Happy Birthday ALEXA.Warm up for B EMOM 45 thrustersEMOM 42 strict Pull ups + 2 kipping Pull upsEMOM 43 Snatches B.„Fran“21-15-9Thrusters (42,5/30kg)Pull upsTC. 9 min. 5 min. restthen „Isabell“30 Snatches (60/42,5kg)TC. 6...
Read moreEndurance, 05.01.2020
AMRAP 10300 m Row20 sit ups10 Burpees over the Rower3 min. rest AMRAP 10900 m Bike20 OH Lunges (15/10kg)10 Burpees to a plate3 min. rest AMRAP 1030 Box Jumps (61/51cm)20 T2B10 Burpees to Target3 min. rest AMRAP 1030 x 10 m Shuttle Sprints20 Air...
Read moreWOD, 04.01.2019
A.Every 90 sec. for 5 rounds:3 Front Squats B.„Pre BDay WOD“3 x 9 minutes:AMRAP 95 Burpees1 Bear Complex (42,5/30kg)20 cal row3 min. restEMOM 91: 5 WBS (9/6kg)2: 1 round Cindy3: 20 DUs/40 SUsrest 3 min.9 rounds for time:5 DB Push...
Read moreWOD, 03.01.2020
A.5 x 5 reps in 10 minutesstrict T2Bthen EMOM 102 Hang Power Cleans B.AMRAP 104 Hang Power Clean (60/40kg)8 KB Swings12 T2B
Read moreWOD, 02.01.2019
A.5 x 6 reps (in 10 minutes)strict Pull upsthen5 x 5 repsBack Squats B.5 rounds15 pull ups30 push-ups45 sit-ups TC. 15 min.
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