A.6 x 5 reps strict Press B.5 rounds 9 T2B15 WBS (9/6kg)directly into9 STOH (50/35kg)15 Pull ups TC. 20 min.
Read moreWOD, 17.02.2020
A.work up to a heavy triple in 20 minutesback squats B.AMRAP 151 Man maker (22,5/15kg)2 Burpees3 Box Jumps4 American KB Swings 24/16kg5 Push ups6 Air squats
Read moreEndurance, 16.02.2020
AMRAP 12400 m run2 Rope climbs rest 4 min. AMRAP 12400 m row20 WBS (9/6kg) rest 4 min. AMRAP 121200m Airbike10 HR push ups
Read moreWOD, 15.02.2020
A.6 x 5 repsOH Squats (from the ground) B.10 OH Squats (42,5/30kg)20 Box Jump over (61/51cm)30 sit ups TC. 15 min.
Read moreWOD, 14.02.2020
A.Every 90 sec. for 8 rounds:4 deadlifts (3 sec. descent) B.AMRAP 149 WBS (9/6kg)12 KB Swings (24/16kg)15 Pull ups 50 DUs between each round
Read moreWOD, 13.02.2020
A.5 rounds for quality7 V-ups7 hollow rocks7 sec. hollow hold20 sec. rest B.6 x 8 repsFront Squats C.AMRAP 1320 Box Step ups (1×22,5/15kg)15 Push ups5/5 single arm DB OH lunges (22,5/15kg)
Read moreWOD, 12.02.2020
A.5 x 5 reps in 15 minutesstrict Pressrest 1 min.thenEMOM 52 x Push Press B.5 rounds6 STOH (50/35kg)12 T2B18 deadlifts (50/35kg) TC. 15 min. (if you finish before 12 min. mark, accumulate max time L-sit hang beginning with minute 13)
Read moreWOD, 11.02.2020
A.EMOM 11max. reps unbroken strict Pull ups (3 sec. descent) B.Teams of 2:AMRAP 5A: 12 cal rowB: max reps strict Press (20/15kg)2 min. restAMRAP 5A: 12 cal bikeB: max reps double DB bent over row (22,5/15)2 min. restAMRAP 5A: 12 cal skiB: max...
Read moreWOD, 10.02.2020
A.EMOM 53 snatch deadliftEMOM 52 Snatch High PullEMOM 52 Power Snatch B.AMRAP 1215 Sit ups12 alt. Front Rack Lunges (42,5/30kg)9 Snatch (42,5/30kg)
Read moreEndurance, 09.02.2020
For Time: 27-24-21-18-15-12-9-6KB Swings (24/16kg)Burpees to targetAir squats Start each round with 400 m run (bring a Jacket :)) TC 45min
Read moreWOD, 08.02.2020
A.Work on Handstand/HSPU/Handstand Walk for 20 minutes:and perform every 5 minutes max reps strict Pull ups(start with Handstand-finish with Pull ups) B.For time:4 rounds:8 HSPU15 KB Swings (24/16kg)then4 rounds8 Pull ups15 WBS (9/6kg) TC. 15...
Read moreWOD, 07.02.2020
A.Practice DUs/TUs for 10 minutesthenFind your 1 RM Power Clean B.AMRAP 125 Power Cleans (60/40kg)10 Box Jumps (61/51cm)50 DUs
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