A. 5 x 5 reps Deadlifts B. 2 x AMRAP 5 8 Deadlift (90/60kg) 12 Wall Balls (9/6kg) 200 m run rest 2 min. between AMRAPs
Read moreWOD, 31.07.2020
A. 3/3/2/2/1/1 Snatch B. 4 rounds for time: 8 alt. DB Snatch (22,5/15kg) 6/6 single arm DB OH lunge (22,5/15kg) 24 DUs TC. 12 min.
Read moreWOD, 30.07.2020
A. EMOM 12 odd: 4-6 ring dips even: 20-30 sec. L-sit hang B. EMOM 15 1: 15/12 cal row 2: 15 T2B 3: 10 devil press (22,5/15kg)
Read moreWOD, 29.07.2020
A. 5/5/5/3/3/3 OH Squats B. 3 rounds for time 10 C2B Pull-ups 15 OH Squats (42,5/30kg) 20 Sit-ups 30/25 cal Calorie Row or 30/25 cal bike or 80 DUs (160 SUs) (switch cardio each round) TC. 16 min.
Read moreWOD, 28.07.2020
A. Every 90 sec. for 4 sets 3 strict press Every 90 sec. for 4 sets 3 push press Every 90 sec. for 4 sets 3 push jerk B. AMRAP 15 15 Hand Release Push-ups 200m run 15 Kettlebell Swings (24/16kg) 1 min. rest
Read moreWOD, 27.07.2020
A. Find your 3 RM in 15 minutes Back Squat B. 3 rounds for time: 6 Strict Pull-ups 10 Burpee Box Jump Over (61/51cm) 14 WBS (9/6kg) Tc. 12 min.
Read moreEndurance, 26.07.2020
In teams of 2 (split reps evenly) 5 rounds for time: 30 KB Swings (24/16kg) 30 Box Jumps (61/51cm) 400m run (together) 30 Burpees 30 WBS (9/6kg) TC. 45 min.
Read moreWOD, 25.07.2020
A. work on Handstand Skill for 20 minutes (HSPU, HSW, HS hold, etc.) B. AMRAP 15 200 m run 5 strict HSPU 7 T2B 12 goblet squats (24/16kg)
Read moreWOD, 24.07.2020
A. Work on Muscle ups for 30 minutes (progressions, Pull ups, Kip Swing, JBMU, etc.) B. AMRAP 8 12 Pull ups 8 alt. single arm devil press (22,5/15kg)
Read moreWOD, 23.07.2020
A. E2MOM for 6 sets 4-5 deadlifts B. 5 x AMRAP 2 5 deadlifts (100/70kg) 45 DUs (90SUs) max reps push ups rest 2 min. score = reps push ups
Read moreWOD, 22.07.2020
A. Every 90 sec. for 5 sets 5 Power Jerks then 5 sets of 1 Jerk (Power or Split) B. 3 rounds of 20 alt. single arm OH Reverse Lunge, alternate arm every 5th rep (22,5/15kg) 20 Goblet Rack Box Step Ups (22,5/15kg, 61/51cm) 20 Single Arm Push...
Read moreWOD, 21.07.2020
A. Work up to heavy 2 reps Squat Clean (Power Clean + Front Squat) B. AMRAP 8 15 Kettlebell Swing 12 Box Jumps 9 Wall balls
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