A. 5 x 8 reps strict Press (ascending weight) B. 800 m run 30 Knees to Elbow 20 Bar Facing Burpees 10 Push Press (50/35kg) 20 Bar Facing Burpees 30 Knees to Elbow 800 m run TC. 20 min.
Read moreEndurance, 19.07.2020
00:00 – 00:15 21-15-9 Cal row Burpees over rower 15:00 – 30:00 1 min each station for max reps (cal) Box jumps (61/51cm) HR Push ups Cal airbike Lunges rest 30:00 – 45:00 50-40-30-20-10 G2OH with a plate (15/10kg) Situps
Read moreWOD, 18.07.2020
A. Practice DUs/TUs for 15 minutes B. 21-15-9 Thrusters (42,5/30kg) American KB Swings (24/16kg) start each round with 50 DUs(100 SUs) TC. 12 min.
Read moreWOD, 17.07.2020
A. EMOM 12 odd: 30 sec. max reps strict pull ups even: 4-6 strict HSPU B. AMRAP 5 5 strict HSPU 12 cal Airbike rest 2 min. AMRAP 5 10 alt. DB Snatches (22,5/15kg) 12 cal row rest 2 min. AMRAP 5 10 Pull ups 5 Burpee Box Jump overs (61/51cm)
Read moreWOD, 16.07.2020
A. Find your 5 RM in 15 minutes Front Squat B. AMRAP 10 15 goblet squats (24/16kg) 5-10-15-20-… Ring Rows „Finisher“ 3 rounds 30 sec. side plank hold each side 30 sec. rest 20 alt. single leg V-ups 30 sec. rest
Read moreWOD, 15.07.2020
A. Build up for a heavy triple in 15 minutes deadlifts then EMOM 5 4-6 strict T2B B. EMOM 12 1: 15/12 cal Air Bike 2: 4 Deadlifts (80/60kg) + 4 Box Jumps (61/51cm) 3: 12 T2B
Read moreWOD, 14.07.2020
A. Work up to heavy 3 reps strict press in 15 min. then EMOM 5 5 Push Press (last weight of strict press) B. AMRAP 9 6 STOH (50/35kg) 12 lateral bar burpess 15 WBS (9/6kg)
Read moreWOD, 13.07.2020
A. Every 90 sec. for 6 sets 4 Pause Back Squats (3 sec. Pause) then EMOM 5 4-6 strict Pull ups B. 3 rounds 400m run 30 sit ups 15 Pull ups TC. 16 min.
Read moreEndurance, 12.07.2020
In teams of 2 AMRAP 10 A: ski erg for cal B: max reps OH Lunges w plate (20/15kg) Rest 2 min AMRAP 10 A: row for cal B max reps WBS (9/6kg) Rest 2 min AMRAP 10 A: airbike for cal B: max reps KB Swings (24/16kg) Rest 2 min Amrap 10 A: max
Read moreWOD, 11.07.2020
A. EMOM 4 3-5 narrow grip OH Squats Every 90 sec. for 4 sets 3 OH Squats B. 4 rounds of 18 OH Squats (42,5/30kg) 18 T2B TC. 15 min. „Finisher of the Day“ 3 rounds: 20 lateral raises 20 front raises 20 strict press rest as needed
Read moreWOD, 10.07.2020
A. Every 2 minutes for 7 sets: 6/6/5/5/4/4/3 reps Back Squats B. AMRAP 12 15 Box Jumps 15 Goblet Squats (24/16kg) 15 Burpees
Read moreWOD, 09.07.2020
A. Every 90 sec. for 8 rounds Power Clean + Front Squat + Squat Clean B. „Happy BDay Bibi“ for time: 24 Power Cleans (50/35kg) 32 Sit ups 18 Power Cleans (50/35kg) 32 Sit ups 12 Power Cleans (50/35kg) 32 Sit ups TC. 15 min.
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