A. EMOM 12 odd: 3-5 strict T2B even: 5/5 single arm DB strict press B. For time: 21 T2B 21 single arm DB Push Press each arm(22,5/15kg) 15 T2B 15 single arm DB Push Press each arm (22,5/15kg) 9 T2B 9 single arm DB Push Press each arm (22,5/15kg)...
Read moreWOD, 31.08.2020
A. Find your 1 RM (good technique!!!) in 20 minutes Clean (Power or Squat) & Jerk (Push or Split) B. For Time: 20 Power Cleans (60/40kg) 30 Box Jumps 40 bar facing burpees TC. 12 min.
Read moreEndurance, 30.08.2020
6 rounds for time: 400 m run/400 m row/1200 m airbike 30 box jumps (61/51cm) 20 american KB swings (24/16kg) TC: 40 min.
Read moreWOD, 29.08.2020
A. take 10-15 min. to find heavy 5 reps back squats then 4 x 5 reps Back Squats (same weight) B. "Karen" 150 WBS for time: TC. 12min. "finish the core" 5 rounds for quality: 7 V-ups 7- hollow rocks 7 sec. hollow hold 20 sec. rest
Read moreWOD, 28.08.2020
A. E2MOM x 4 sets 2 snatch pull + 2 snatch (power or squat) then E2MOM x 4 sets 1 snatch pull + 1 snatch (power or squat) B. AMRAP 7 30 DUs 15 Power Snatch (35/25kg) rest 2 min. AMRAP 3 Burpees to target "Core Finisher" 3 rounds 30 sec. side...
Read moreWOD, 27.08.2020
A. EMOM 6 odd: 2-3 wall walks even: 20-30 sec. active hang then EMOM 6 odd: 20/20 sec. banded ankle mobility even: 3-5 deck squats B. "Mary" AMRAP 20 5 HSPU 10 alt. pistols 15 Pull ups
Read moreWOD, 26.08.2020
A. 6/6/4/4/2/2 deadlifts B. 4 rounds: 200 m run 10 deadlifts (80/60kg) 10 bar facing burpees TC. 12 min. "Core Finisher" EMOM 6 1: 30 sec. superman hold 2: 40 sec. plank
Read moreWOD, 25.08.2020
A. 4 x 5 reps Front Squats (same weight) rest 2-3 min. between sets B. AMRAP 9 12 Goblet Squats (24/16kg) 12 KB Swings (24/16kg) 12 T2B "Core Finisher" 10 Tuck to V-up Complex 100 Hollow Body Bounces
Read moreWOD, 24.08.2020
A. E2MOM x 5 sets 3 strict press then max reps strict press at 40% of your last set B. 7 rounds for time: 6/6 DB STOH 9 WBS (9/6kg) 12 Box Jumps (61/51cm) TC. 14 min. then "Core Finisher" 3 rounds 30 sec. russian twist 30 sec. rest 30 sec. tuck...
Read moreEndurance, 23.08.2020
For time: 200m run 50 burpees 400m run 60 push ups 600m run 70 lunges 800m run 80 air squats 600m run 70 lunges 400m run 60 push ups 200m run 50 burpees TC 45 min.
Read moreWOD, 22.08.2020
A. work up to heavy in 15 minutes 3 deadlifts then E2MOM for 4 sets 3 deadlifts (stay at same weight) B. AMRAP 10 10 DB Snatch (22,5/15kg) 15 Box Jumps (61/51cm) 20 push ups
Read moreWOD, 21.08.2020
A. Every 90 sec. for 8 sets 1 Power Clean + 1 Hang Power Clean + 1 Front Squat B. AMRAP 12 9 T2B 15 power cleans (60/45kg) 21 sit ups 400-meter run
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