A. Core: 3 rounds of: 30 sec. russian twist 30 sec. rest 30 sec. tuck ups 30 sec. rest 30 sec. flutter kicks 30 sec. rest B. from 0-12 min. 50-40-30-20-10 DUs air squats from 12-22 min. 40-30-20-10 DUs push ups from 22-30 min. 30-20-10 DUs...
Read moreOutdoor WOD, 15.05.2020
A. Snatch Technique with PVC EMOM 4 3 Snatch DL to knee (3 sec. Pause) + 3 Snatch DL EMOM 4 6 Upper Cut Drills EMOM 4 3 High Pulls + 3 Muscle Snatch EMOM 4 6 Snatch Balance EMOM 4 3 Power Snatch + 3 Power Snatch and OH Squat B. AMRAP 12 10
Read moreOutdoor WOD, 14.05.2020
A. Warm up for B B. For time: in teams of 2 4 rounds: A. 400 m run B. AMRAP 10 alt. single DB Devil Presses (22,5/15kg) 20 alt. lunges then 4 rounds: A. 400 m run B. AMRAP 5/5 single arm DB Thrusters (22,5/15kg) 20 single leg V-ups TC. 45 min.
Read moreOutdoor WOD, 13.05.2020
A. work on DUs for 15 minutes B. For time 100-80-60-40-20 DUs 50-40-30-20-10 Single arm DB hang cleans (22,5/15kg) 25-20-15-10-5 Burpees TC: 20 min
Read moreOutdoor WOD, 12.05.2020
A. EMOM 12 odd: 5/5 single leg deadlifts even: 3/3 weighted pistols (or cossack squats) B. For time: 100 push ups 200 sit ups 300 air squats TC. 30 min.
Read moreOutdoor WOD, 11.05.2020
A. EMOM 6 5 narrow Grip OH Squats then EMOM 8 4/4 DB/KB Push Press B. AMRAP 15 8/8 single arm KB STOH (24/16kg) 16 KB Swings (24/16kg) 24 Toes to KB
Read moreOutdoor WOD, 09.05.2020
A. Core: 4 rounds of: 30 sec. sit ups 30 sec. hollow hold 30 sec. L-Sit lift over 30 sec. plank 30 sec. superman hold 30 sec. rest B. 3 rounds for time: 800m run 30 single arm DB thrusters (22,5/15kg) TC. 25 min.
Read moreOutdoor WOD, 08.05.2020
A. EMOM 14 odd: 5/5 high plank DB row even: 8/8 single arm Biceps Curls B. AMRAP 14 8 Pike push ups 14 single arm DB hang cleans (22,5/15kg) 20 alt. OH lunge (20/15kg)
Read moreOutdoor WOD, 07.05.2020
A. EMOM 14 odd: 5/5 single arm DB OH Squats even: 15 V-Ups (weighted if possible) B. AMRAP 12 2-4-6-8-10-… Push ups 4-8-12-16-20-… Goblet Squats (24/16kg) 8-16-24-32-40-… Sit ups
Read moreOutdoor WOD, 06.05.2020
A. E2MOM for 6 rounds: 8/8 single arm DB strict Press then EMOM 5 6 pause goblet squats (3 sec.) B. AMRAP 15 20 DB Snatches (22,5/15kg) 20 KB Swings (24/16kg) 40 DUs
Read moreOutdoor WOD, 05.05.2020
A. odd: max reps alt. 1 arm DB Floor Press even: max. reps hollow rocks B. 400 m run 9-12-15 single arm KB deadlift each side (24/16kg) Burpee over KB 800 m run 15-12-9 single arm KB deadlift each side (24/16kg) Burpee over KB 400 m run TC. 25...
Read moreOutdoor WOD, 04.05.2020
A. 3 rounds 30″ static split squat right (weighted) 30″ split squat right (weighted) 30″ static split squat left (weighted) 30″ split squat left (weighted) 1 min. rest B. For time: Buy in 400m run 30-20-10 DB Goblet hold...
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