A.EMOM 12odd: 3/3 weightedd pistolseven: 20 sec. accumulated L-Sit hold B.6 rounds for time:6 burpees to target12 alt. pistols18 KB Swings (24/16kg) TC. 15 min.
Read moreWOD, 04.03.2020
A.6/6/4/4/2/2Front Squat B.Teams of 2:AMRAP 4A: 12/10 rowB: DB front Squats (22,5/15kg)rest 2 min.AMRAP 4A: 12/10 bikeB: farmer carry (15/10kg plate)rest 2 min.AMRAP 4A: 12/10 skiB: OH lunges (20/15kg plate) score=cal.+reps
Read moreWOD, 03.03.2020
A.EMOM 12odd: 5-8 strict T2Beven: max. high Jump B.AMRAP 610 T2B20 Box Jumps (51/61cm)rest 3 min.AMRAP 610 HR push ups20 WBS (9/6kg)
Read moreWOD, 02.03.2020
A.5 x 6 repsDB floor press + strict pull ups B.Happy 30th Birthday Martin!!!AMRAP 3020 Pull ups20 single arm DB Thrusters (22,5/15kg)23 Med Ball Sit ups (6/4kg)30 DUs
Read moreEndurance, 01.03.2020
For time – in teams of 2 (I go – you go) 100 cal air bike/row80 Goblet Squats (24/16kg)70 push ups100 cal airbike/row60 HSPU 50 DB Sn (22,5/15kg)100 cal airbike/Row40 WBS (9/6kg)30 Burpees100 cal air bike/row TC: 45 min
Read moreWOD, 29.02.2020
A.2 x Tabata (20/10)1: russian twist with plate2: superman hold then find your 3 RM Deadlift B.5 rounds:20 WBS (9/6kg)10 deadlifts (100/70kg) TC. 12 min.
Read moreWOD, 28.02.2020
A.Find your 3 RM Back Squats B.24-20-16-12-8single arm DB Push Press (22,5/15kg)DB Box Step ups (61/51cm, 22,5/15kg)alt. goblet reverse lunges (22,5/15kg) TC. 16 min.
Read moreWOD, 27.02.2020
A.Work on your weakness for 20 minutes B.For time:80 DUs (160 SUs)40 WBS (9/6kg)20 T2B10 DB Snatches (22,5/15kg)20 T2B40 WBS (9/6kg)80 DUs (160 SUs) TC. 14 min.
Read moreWOD, 26.02.2020
A.6 x 3 Thrusters B.AMRAP 101-2-3-4-5-6-…Thrusters (42,5/30kg)2-4-6-8-10-12…bar facing burpees
Read moreWOD, 25.02.2020
A.Every 90 sec. for 12 rounds:1: 30 sec. max reps Pull ups2: 1 Power Clean + 6 Front Squats B.Teams of 2:60 Power Cleans (50/35kg)80 Pull ups100 Front Squats (50/35kg)120 sit ups TC. 15 min.
Read moreWOD, 24.02.2020
A.EMOM 81: 30 sec. hollow hold2: 30 sec. gute Bridge hold (weighted) then 5 x 8 reps strict Press B.AMRAP 129 bent over row (50/35kg)12 push ups15 GTOH (20/15kg plate)
Read moreEndurance, 23.02.2020
AMRAP 45 400m run/row/1200m bike 21 WBS (9/6kg) 21 burpee box jump overs (61/51cm) 400m run/row/1200m bike 15 WBS (9/6kg) 15 burpee box jump overs (61/51cm) 15 pullups400m run/row/1200m bike 9 WBS (9/6kg) 9 burpee box jump overs (61/51cm) 9...
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