For time – in teams of 2 (I go – you go) 100 cal air bike/row80 Goblet Squats (24/16kg)70 push ups100 cal airbike/row60 HSPU 50 DB Sn (22,5/15kg)100 cal airbike/Row40 WBS (9/6kg)30 Burpees100 cal air bike/row TC: 45 min
Read moreWOD, 29.02.2020
A.2 x Tabata (20/10)1: russian twist with plate2: superman hold then find your 3 RM Deadlift B.5 rounds:20 WBS (9/6kg)10 deadlifts (100/70kg) TC. 12 min.
Read moreWOD, 28.02.2020
A.Find your 3 RM Back Squats B.24-20-16-12-8single arm DB Push Press (22,5/15kg)DB Box Step ups (61/51cm, 22,5/15kg)alt. goblet reverse lunges (22,5/15kg) TC. 16 min.
Read moreWOD, 27.02.2020
A.Work on your weakness for 20 minutes B.For time:80 DUs (160 SUs)40 WBS (9/6kg)20 T2B10 DB Snatches (22,5/15kg)20 T2B40 WBS (9/6kg)80 DUs (160 SUs) TC. 14 min.
Read moreWOD, 26.02.2020
A.6 x 3 Thrusters B.AMRAP 101-2-3-4-5-6-…Thrusters (42,5/30kg)2-4-6-8-10-12…bar facing burpees
Read moreWOD, 25.02.2020
A.Every 90 sec. for 12 rounds:1: 30 sec. max reps Pull ups2: 1 Power Clean + 6 Front Squats B.Teams of 2:60 Power Cleans (50/35kg)80 Pull ups100 Front Squats (50/35kg)120 sit ups TC. 15 min.
Read moreWOD, 24.02.2020
A.EMOM 81: 30 sec. hollow hold2: 30 sec. gute Bridge hold (weighted) then 5 x 8 reps strict Press B.AMRAP 129 bent over row (50/35kg)12 push ups15 GTOH (20/15kg plate)
Read moreEndurance, 23.02.2020
AMRAP 45 400m run/row/1200m bike 21 WBS (9/6kg) 21 burpee box jump overs (61/51cm) 400m run/row/1200m bike 15 WBS (9/6kg) 15 burpee box jump overs (61/51cm) 15 pullups400m run/row/1200m bike 9 WBS (9/6kg) 9 burpee box jump overs (61/51cm) 9...
Read moreWOD, 22.02.2020
A.EMOM 151: 30 sec. Ring Support hold2: 20 sec. Chin up hold3: 30 sec. bottom ring dip hold B.AMRAP 129 ring dips12 over head lunges (20/15kg plate)15 strict press (20/15kg)
Read moreWOD, 21.02.2020
A. 6 x 5 repsdeadlift B.AMRAP 1010 alt. DB Snatches (22,5/15kg)10 C2B Pull ups10 alt. Pistols
Read moreWOD, 20.02.2020
A.Practice HSPU, HS, HSW, etc. for 14 minutesperform every 2 min. 5 strict T2B (or 6 kipping T2B) B. 25 HSPU50 Sit ups100 Air Squats50 Sit ups25 HSPU TC. 16 min.
Read moreWOD, 19.02.2020
A.Every 90 sec. for 8 roundsClean Pull + Power Clean + Front Squat + Squat Clean B.For time:30 hang Power Cleans (50/35kg)15 Push ups20 hang Power Cleans (50/35kg)10 Push ups10 hang Power Cleans (50/35kg)5 Push ups TC. 12 min.
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