1 mile run 100 pull ups 200 push ups 300 air squats 1 mile run (9/6kg weight vest)
Read moreEndurance, 31.05.2020
4 rounds of: 90 sec. on/90 sec. off 15/12 cal bike max reps. burpee box jump over rest 3 min. 4 rounds of: 90 sec. on/90 sec. off 15/12 cal row max reps. goblet squats (24/16kg) rest 3 min. 4 rounds of: 90 sec. on/90 sec. off 75 DUs or 100 SUs...
Read moreWOD, 30.05.2020
A. 6 x 5 reps deadlift B. 2 x AMRAP 6 15 WBS (9/6kg) 12 lateral bar burpees 9 Deadlifts (80/60kg) rest 3 min. between AMRAPs
Read moreWOD, 29.05.2020
WELCOME BACK!!! A. 5 rounds 15 sec. active hang 15 sec. passive hang 30 sec. rest then E2MOM for 6 rounds 8 Back Squats (choose lighter weight, focus on technique and a controlled movement) B. 15-21-27-21-15 HR push ups ring rows box jumps...
Read moreOutdoor WOD, 27.05.2020
A. 3 rounds of: 15 Seconds of Dumbbell Lateral Raise 15 Second Dumbbell Lateral Raise Hold 15 Seconds of Dumbbell Front Raise 15 Second Dumbbell Front Raise Hold 15 Seconds of Dumbbell Strict Overhead Press 15 Second Dumbbell Strict Overhead Hold...
Read moreOutdoor WOD, 26.05.2020
= Outdoor WOD, 25.05.2020 :)
Read moreOutdoor WOD, 25.05.2020
A. EMOM 12 odd: 3/3 weighted Pistols even: 5 Tempo Push ups 31X1 B. 1-2-3-4-5-6-... Burpees Air Squats AMRAP 1 rest 1 min. AMRAP 2 rest 2 min. AMRAP 3 rest 3 min. AMRAP 4 rest 4 min. AMRAP 5
Read moreOutdoor WOD, 23.05.2020
A. EMOM 18 1: 6/6 single arm floor press 2: 8/8 biceps curls 3: 6/6 single arm bent over row B. AMRAP 14 8 Pike Push ups 12 superband Deadlifts 16 PVC OH Squats
Read moreOutdoor WOD, 22.05.2020
A. Core Tabata: 4x 20/10 V-ups rest 60 sec. 4x 20/10 superman punches rest 60 sec. 4 x 20/10 prone plank hip drops B. Filthy 50 - outdoor version 50 DUs Push ups Bent over row w plate Sit ups Jumping Jacks OH lunges w plate T2KB KB swings Air...
Read moreOutdoor WOD, 21.05.2020
A. Warm up for B B. in teams of 2 (i go you go) 2-4-6-8-10-... single arm DB Thrusters (each arm) burpees over DB AMRAP 10 rest 4 min. AMRAP 8 rest 3 min. AMRAP 6 rest 2 min. AMRAP 4 switch after each exercise
Read moreOutdoor WOD, 20.05.2020
A. EMOM 12 odd: 5/5 single leg deadlifts even: 8-10 banded triceps extensions (hold 2 sec.) B. AMRAP 20 50-40-30-20-10 KB deadlifts (24/16kg) single arm DB hang clean (22,5/15kg) start each round with 200 m run!!! remaining time: accumulate max...
Read moreOutdoor WOD, 19.05.2020
A. EMOM 14 odd: 4/4 single arm DB strict Press + 2/2 single arm DB Push Press even: 1 Tempo Goblet Squats (15 sec. down, 15 sec. up) B. 3 rounds, 1 minute per station: 1: max. single DB STOH (22,5/15kg) 2: max. KB Swings (24/16kg) 3: max. jumping...
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