IN TEAMS OF 2 - for time buy in: 800m run with a medball (9/6kg) Then AMRAP 30 (i go - you go) 50 goblet squats 50 WBS 50 box step ups with med ball 50 med ball squat cleans (Switch as needed) *5 burpees penalty both partners every time you drop...
Read moreWOD, 31.10.2020
A. 10/8/6/4/4 deadlifts B. 8 rounds for time: 10 WBS (9/6kg) 10 HR push ups TC. 12 min.
Read moreWOD, 30.10.2020
A. 6 sets of 2 Front Squats B. Every 3 min. for 5 rounds: 12 T2B 18 Box Jumps (61/51cm) 24 KB Swings (24/16kg)
Read moreWOD, 29.10.2020
A. Every 90 sec. for 4 sets 3 Clean Pulls then Every 90 sec. for 5 sets 2 Power Cleans B. AMRAP 9 9 Power Cleans (60/40kg) 12 lateral Bar Burpees
Read moreEndurance, 28.10.2020
00:00 - 14:00 2 rounds for time: 800m row 20 WBS (9/6kg) 50 DUs (=100 SUs) 14:00-28:00 2 rounds for time 2000m airbike 20 WBS (9/6kg) 50 DUs 28:00 - 42:00 2 rounds for time 30 burpee box jump over (61/51cm) 20 WBS (9/6kg) 50 DUs
Read moreWOD, 28.10.2020
A. EMOM 12 odd: 2-3 weighted pull ups even: 3-5 ring dips B. For time: AMRAP 9 10 alt. DB snatch (22,5/15kg) 8/8 single DB thrusters (22,5/15kg) rest 1 min. for time: 30 Pull ups TC. 14 min.
Read moreWOD, 27.10.2020
A. 5/5/4/4/3/3 Pause Back Squats (3sec.) B. AMRAP 12 12 Box Jumps (61/51cm) 15 Push ups 21 WBS (9/6kg)
Read moreWOD, 26.10.2020
A. work on Snatch TNG (3-5 reps) technique for 15 minutes, work up to a solid weight B. 21-15-9 Power Snatch (35/25kg) sit ups 15-12-9 Power Snatch (35/25kg) Knee2elbows 12-9-6 Power Snatches (35/25kg) T2B TC. 20 min.
Read moreEndurance, 25.10.2020
AMRAP 12 500m row 200m run 20 jumping lunges rest 4 min AMRAP 12 1500m Airbike 200m run 20 jump squats rest 4 min AMRAP 12 50 box jump over 200m run 20m walking lunges "bring a hoodie :)"
Read moreWOD, 24.10.2020
A. EMOM 12 odd: 4-6 strict Pull ups even: 6/6 seated single arm DB strict press B. For time: 21/21 Single DB STOH (22,5/15kg) 10 Pull ups 15/15 Single DB STOH (22,5/15kg) 10 Pull ups 9/9 Single DB STOH (22,5/15kg) 10 Pull ups TC. 12 min.
Read moreWOD, 23.10.2020
A. 10/10/10/8/6 Deadlift B. 4 x 3min. on/2 min. off 12 push ups 16 alt. DB Snatches (22/5/15kg) 20 alt. lunges max. reps DB Box Step ups (1x22,5/15kg)
Read moreWOD, 22.10.2020
A. practice DUs for 15 minutes B. AMRAP 12 4 Thrusters (50/35kg) 6 T2B 20 DUs
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