Warm up: 2 rounds 20 Leg swings each side 20 Toe touches 20 alternting perfect stretches 20 hollow rocks A. EMOM 12 1: 15 reverse snow angels 2: 10/10 single leg glute bridge 3: 10/10 Bulgarian split squats B. For Time 50-40-30-20-10 Superman...
Read moreHome WOD, 17.03.2020
Warm up:AMRAP 55 inch worm + push up5/5 Samson stretch10 Air Squats A.EMOM 161: 30 sec. hollow hold2: 30 sec. side plank right3: 30 sec. side plank left4: 30 sec. superman hold B.3 rounds for time:20 Burpees30 sit ups40 Jump Squats videolink...
Read moreHome WOD, 16.03.2020
Warm up:3 rounds:15 scapula push ups15 shoulder touch each side5 pec stretch each side5 perfect stretch A.EMOM 10odd: 2 tempo push ups (10sec. down/10 sec. up)even: 10 L-Sit lifts B.For time 100 Jumping Jacks 75 Lunges 50 glute bridges 25...
Read moreWOD, 13.03.2020
A.Practice rope climbs for 15 minutes B.AMRAP 1410 DB Snatches (22,5/15kg)15 Box Jumps (61/51cm)30 Sit ups
Read moreWOD, 12.03.2020
A.work on your weakness for 15 min. B.AMRAP 5250m row (25m = 1 rep)15 goblet squats (24/16kg)rest 2 min.AMRAP 5750m row (75m = 1 rep)15 push upsrest 2 min.AMRAP 550m DUs (100 SUs)15 reverse grip bent over row (40/25kg)
Read moreWOD, 11.03.2020
A.EMOM 61: 30 sec. HS hold2: 30 sec. hollow hold then work on HS/HSW/HSPUfor 15 minutes B.AMRAP 106 HSPU12 KB Swings (24/16kg)18 WBS (9/6kg)
Read moreWOD, 10.03.2020
A.EMOM 121: 5/5 RNT split squats2: 5/5 bottom up KB press3: 5/5 single leg deadlifts then 5 x 5 reps deadlifts B.AMRAP 91-2-3-4-5-6-…Pull upsdeadlifts (100/70kg)
Read moreWOD, 09.03.2020
A.EMOM 43 strict PressEMOM 43 push PressEMOM 43 push Jerk B.30 Front Squats (42,5/30kg)30 STOH (42,5/30kg)30 bar facing burpees30 Front Squats (42,5/30kg) TC. 14 min.
Read moreEndurance, 08.03.2020
For time: 1200 m run6 rounds of „Cindy“(Cindy : 5 Pullups 10 Push ups 15 Air squats) 800 m runAnnie50-40-30-20-10DUsAb mat sit ups 600 m run4 rounds of10 Burpees20 WBS (9/6kg) 400 run21-15-9KB Swings (24/16kg)Single arm DB...
Read moreWOD, 07.03.2020
A.5 x 3 repsstrict C2B Pull upsthen5 x 5 repsOH Squats B.10 rounds for time:7 OH Squats (42,5/30kg)7 bar facing burpees7 C2B Pull ups (14 RR) TC. 18 min.
Read moreWOD, 06.03.2020
A.E2MOM1 Clean and Jerk B.For time:15 T2B40 DUs (80SUs)10 Cleans (50/30kg)15 T2B40 DUs (80SUs)8 Cleans (55/35kg)15 T2B40 DUs (80SUs)6 Cleans (60/40kg)15 T2B40 DUs (80SUs)4 Cleans (65/45kg)15 T2B40 DUs (80SUs)2 Cleans (70/50kg) TC. 15 min.
Read moreWOD, 05.03.2020
A.EMOM 12odd: 3/3 weightedd pistolseven: 20 sec. accumulated L-Sit hold B.6 rounds for time:6 burpees to target12 alt. pistols18 KB Swings (24/16kg) TC. 15 min.
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