A. 6 x 5 reps Pause Front Squats 1311 B. Every 4 minutes for 4 rounds: 200 m run 10 push ups 20 alt. OH lunges (20/15kg)
Read moreWOD, 18.06.2020
A. EMOM 6 odd: 10 Handstand Marching even: 20-30 sec. L-Sit hold EMOM 6 odd: 3 strict HSPU or 5 kipping HSPU even: 30 sec. superman hold B. AMRAP 10 6 HSPU 12 C2B Pull ups 18 sit ups C. „Finisher“ 3 rounds: 20 banded pull aparts 20...
Read moreWOD, 17.06.2020
A. EMOM 4 2 High hang Power Cleans EMOM 4 2 Hang Power Cleans EMOM 4 2 Power Cleans B. 5 rounds for time: 6 Power Cleans (60/40kg) 9 Bar Facing Burpees 12 Box Jumps (61/51cm) TC. 15 min.
Read moreWOD, 16.06.2020
A. Every 90 sec. for 8 rounds 5 Back Squats (ascending weight) B. 9-12-15-12-9 T2B WBS (9/6kg) 30 DUs between each round TC. 14 min.
Read moreWOD, 15.06.2020
A. Every 90 sec. for 6 rounds: 5 strict Press then EMOM 5 3-4 strict Pull ups B. Climb a ladder in 12 minutes: 2-4-6-8-10-12-… single DB Push Press (22,5/15kg) DB Box step ups (61/51cm) perform Push Press each arm!
Read moreEndurance, 14.06.2020
In Teams of 3: 30 rounds every 75 sec. Partner A: row for calories Partner B: AMRAP Angie (continue where Partner A left) Partner C: rest „Angie“ 100 pull ups 100 push ups 100 sit ups 100 air squats score = cal. + reps
Read moreWOD, 13.06.2020
A. 8/8/8/6/6/6 Front Squats B. in teams of 2: 100 DB Snatches (22,5/15kg) 100 burpee box jump overs (61/51cm) TC. 18 min. i go you go, partition reps and movements as u like!
Read moreWOD, 12.06.2020
A. EMOM 12 odd: 4-6 strict Pull ups even: 20-30 sec. Handstand hold B. „Helen“ 3 rounds 400m run 21 KB Swings (24/16kg) 12 Pull ups TC. 15 min.
Read moreWOD, 11.06.2020
A. EMOM 4 5 upper cut drill (empty Barbell) EMOM 4 4 hang Muscle Snatch (empty Barbell) EMOM 4 3 hang Power Snatch B. 3 rounds 30 hang power snatches (35/25kg) 100 WBS (9/6kg) TC. 15 min.
Read moreWOD, 10.06.2020
A. 5 rounds for quality 7 V-ups 7 hollow rocks 7 sec. hollow hold 30 sec. rest then E2MOM for 5 sets 5 deadlifts B. AMRAP 10 9 push ups 12 Deadlifts (80/60kg) 16 T2B
Read moreWOD, 09.06.2020
A. Every 90 sec. for 6 rounds: 5 strict press then EMOM 4 3 Push Press (use same weight from last set strict press, focus on technique) B. AMRAP 7 7 Burpees to target 7 KB Swings (24/16kg) 7 Box Jumps (61/51cm)
Read moreWOD, 08.06.2020
A. E2MOM for 6 sets 5 Tempo Back Squats 41X1 B. 3 rounds, 1 minute at each station: 1: max. push ups 2: max. goblet squats (24/16kg) 3: max. med ball sit ups (9/6kg) 4: max. WBS (9/6kg)
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