A.EMOM 151: 30 sec. Ring Support hold2: 20 sec. Chin up hold3: 30 sec. bottom ring dip hold B.AMRAP 129 ring dips12 over head lunges (20/15kg plate)15 strict press (20/15kg)
Read moreWOD, 21.02.2020
A. 6 x 5 repsdeadlift B.AMRAP 1010 alt. DB Snatches (22,5/15kg)10 C2B Pull ups10 alt. Pistols
Read moreWOD, 20.02.2020
A.Practice HSPU, HS, HSW, etc. for 14 minutesperform every 2 min. 5 strict T2B (or 6 kipping T2B) B. 25 HSPU50 Sit ups100 Air Squats50 Sit ups25 HSPU TC. 16 min.
Read moreWOD, 19.02.2020
A.Every 90 sec. for 8 roundsClean Pull + Power Clean + Front Squat + Squat Clean B.For time:30 hang Power Cleans (50/35kg)15 Push ups20 hang Power Cleans (50/35kg)10 Push ups10 hang Power Cleans (50/35kg)5 Push ups TC. 12 min.
Read moreWOD, 18.02.2020
A.6 x 5 reps strict Press B.5 rounds 9 T2B15 WBS (9/6kg)directly into9 STOH (50/35kg)15 Pull ups TC. 20 min.
Read moreWOD, 17.02.2020
A.work up to a heavy triple in 20 minutesback squats B.AMRAP 151 Man maker (22,5/15kg)2 Burpees3 Box Jumps4 American KB Swings 24/16kg5 Push ups6 Air squats
Read moreEndurance, 16.02.2020
AMRAP 12400 m run2 Rope climbs rest 4 min. AMRAP 12400 m row20 WBS (9/6kg) rest 4 min. AMRAP 121200m Airbike10 HR push ups
Read moreWOD, 15.02.2020
A.6 x 5 repsOH Squats (from the ground) B.10 OH Squats (42,5/30kg)20 Box Jump over (61/51cm)30 sit ups TC. 15 min.
Read moreWOD, 14.02.2020
A.Every 90 sec. for 8 rounds:4 deadlifts (3 sec. descent) B.AMRAP 149 WBS (9/6kg)12 KB Swings (24/16kg)15 Pull ups 50 DUs between each round
Read moreWOD, 13.02.2020
A.5 rounds for quality7 V-ups7 hollow rocks7 sec. hollow hold20 sec. rest B.6 x 8 repsFront Squats C.AMRAP 1320 Box Step ups (1×22,5/15kg)15 Push ups5/5 single arm DB OH lunges (22,5/15kg)
Read moreWOD, 12.02.2020
A.5 x 5 reps in 15 minutesstrict Pressrest 1 min.thenEMOM 52 x Push Press B.5 rounds6 STOH (50/35kg)12 T2B18 deadlifts (50/35kg) TC. 15 min. (if you finish before 12 min. mark, accumulate max time L-sit hang beginning with minute 13)
Read moreWOD, 11.02.2020
A.EMOM 11max. reps unbroken strict Pull ups (3 sec. descent) B.Teams of 2:AMRAP 5A: 12 cal rowB: max reps strict Press (20/15kg)2 min. restAMRAP 5A: 12 cal bikeB: max reps double DB bent over row (22,5/15)2 min. restAMRAP 5A: 12 cal skiB: max...
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