A. EMOM 12 odd: 2-3 neg. HSPU 5 sec. descent (deficit if possible) or 20-30 sec. Handstand hold even: 20-30 sec. L-Sit hold on KBs (accumulate if necessary) B. AMRAP 14 10 single DB Box step overs (22/5/15kg) 1-2-3-4-... HSPU
Read moreWOD, 09.10.2020
A. 6 sets of 3 Tempo Back Squats (3111) B. AMRAP 12 12 lateral Bar Burpees 18 Push ups 24 alt. Front Rack lunges (40/30kg)
Read moreWOD, 08.10.2020
A. Every 90 sec. for 3 sets Tall Power Clean + mid thigh Power Clean Every 90 sec. for 3 sets mid thigh Power Clean + hang Power Clean Every 90 sec. for 4 sets Power Clean + hang Power Clean B. 5 rounds for time: 15 WBS (9/6kg) 15 Power Cleans...
Read moreEndurance, 07.10.2020
5 rounds for Time: 1000m row/3000m Bike/1000m skierg/1000m row/3000m Bike 10 Burpee box jump over (61/51cm) 30 KB Swings (24/16kg) 10 Burpees over the KB TC. 45 min.
Read moreWOD, 07.10.2020
A. EMOM 14 odd: 3-5 strict C2B Pull ups or Pull ups even: 40 sec. max reps DUs B. For time: 8/8 single arm DB Thrusters (22,5/15kg) 15 C2B Pull ups 6/6 single arm DB Thrusters (22,5/15kg) 15 C2B Pull ups 4/4 single arm DB Thrusters (22,5/15kg) 15...
Read moreWOD, 06.10.2020
A. EMOM 12 odd: 3 strict T2B + 2 kipping T2B even: 5/5 single DB L-Sit strict Press B. 3 rounds 1 Minute max cal row 1 Minute max T2B 1 Minute max cal air bike 1 Minute Max Strict Press (Empty Barbell) 1 Minute Rest
Read moreWOD, 05.10.2020
A. Every 90 sec. for 8 sets 1 Power Snatch + 1 OH Squat B. "Michael Esposito" 21-15-9 OH Squats (42,5/30kg) HR push ups TC. 12 min. C. 5 rounds for quality: 7 V-ups 7 hollow rocks 7 sec. hollow hold 20 sec. rest
Read moreEndurance, 04.10.2020
„Happy birthday, Polizistin Leni!“ AMRAP 35 - in teams of 2 (i go - you go) 4-8-12-16-…. burpee box jump (61/51cm) (split reps evenly) 10-20-30-40-50-… WBS (9/6kg) (split reps evenly) Synchro med ball situps (9/6kg) 35-35-35-…. cal. row/airbike...
Read moreWOD, 03.10.2020
A. EMOM 16 1: 5/5 single arm DB Floor Press 2: 10/8 cal row 3: 5 bend over row 4: 12/10 bike B. AMRAP 10 10/10 single arm DB Push Press 15 KB Swings (24/16kg) perform EMOM 3 Burpees!!! start with Burpees!!!
Read moreWOD, 02.10.2020
A. Practice HSPU, HSW, Handstand hold, etc. for 20 minutes B. 5 rounds: 8 HSPU 12 T2B 16 alt. pistols TC. 14 min.
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