A. EMOM 6 5 narrow Grip OH Squats then EMOM 8 4/4 DB/KB Push Press B. AMRAP 15 8/8 single arm KB STOH (24/16kg) 16 KB Swings (24/16kg) 24 Toes to KB
Read moreOutdoor WOD, 09.05.2020
A. Core: 4 rounds of: 30 sec. sit ups 30 sec. hollow hold 30 sec. L-Sit lift over 30 sec. plank 30 sec. superman hold 30 sec. rest B. 3 rounds for time: 800m run 30 single arm DB thrusters (22,5/15kg) TC. 25 min.
Read moreOutdoor WOD, 08.05.2020
A. EMOM 14 odd: 5/5 high plank DB row even: 8/8 single arm Biceps Curls B. AMRAP 14 8 Pike push ups 14 single arm DB hang cleans (22,5/15kg) 20 alt. OH lunge (20/15kg)
Read moreOutdoor WOD, 07.05.2020
A. EMOM 14 odd: 5/5 single arm DB OH Squats even: 15 V-Ups (weighted if possible) B. AMRAP 12 2-4-6-8-10-… Push ups 4-8-12-16-20-… Goblet Squats (24/16kg) 8-16-24-32-40-… Sit ups
Read moreOutdoor WOD, 06.05.2020
A. E2MOM for 6 rounds: 8/8 single arm DB strict Press then EMOM 5 6 pause goblet squats (3 sec.) B. AMRAP 15 20 DB Snatches (22,5/15kg) 20 KB Swings (24/16kg) 40 DUs
Read moreOutdoor WOD, 05.05.2020
A. odd: max reps alt. 1 arm DB Floor Press even: max. reps hollow rocks B. 400 m run 9-12-15 single arm KB deadlift each side (24/16kg) Burpee over KB 800 m run 15-12-9 single arm KB deadlift each side (24/16kg) Burpee over KB 400 m run TC. 25...
Read moreOutdoor WOD, 04.05.2020
A. 3 rounds 30″ static split squat right (weighted) 30″ split squat right (weighted) 30″ static split squat left (weighted) 30″ split squat left (weighted) 1 min. rest B. For time: Buy in 400m run 30-20-10 DB Goblet hold...
Read moreLast Home WOD, 02.05.2020
Warm up: 3 rounds: 60 sec. goblet squat hold 10 x reverse lunge & squat 10 x crab walk 10 x bear crawl A. EMOM 12 odd: 8/8 arm bent over rows even: 8 chair dips 2111 B. AMRAP 20 20 STOH 20 goblet squats 20 table rows 20 step ups Online WOD...
Read moreHome WOD, 01.05.2020
Warm up: 4 rounds of 45“on/15“off – 1 burpee + 1 air squat – 1 inchworm + 1 push up – t-spine pulses A. Every 2 min for 12 min (6rds) 8 overhead squats with broomstick or 8 wall squats (go as low as possible) B. For time...
Read moreHome WOD, 30.04.2020
Warm up: 3 Rounds 30 sec. slow Air Squats 30 sec. Perfect stretch right 30 sec. perfect stretch left 30 sec. pike hold then 3 Rounds 20 sec. Jumping Jacks 20 sec. Squat Jumps 20 sec. Mountain Climbers A. EMOM12 8/8 single leg hip thrusts 8/8...
Read moreHome WOD, 29.04.2020
Warm up: Sally: Thrusters (song: flower by moby) then 1 min. perfect stretch hold each side 1 min. T-spine pulses 1 min. y t w A. 4 sets of: 10/10 single arm Strict press B. For time: 100 DUs* 80 single arm alt. OH lunges 60 russian twists 40...
Read moreHome WOD, 28.04.2020
Warm up: 3 rounds 1 min. high plank knee2elbow 30 sec. hollow hold 30 sec. superman hold 30 sec. side plank each side A. 45“on/15“ off. 4 rounds Straight leg sit ups T2KB or chair/table/sofa KB swings or backbag swings B. 4×4 min AMRAP / 2...
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