A.EMOM 53 snatch deadliftEMOM 52 Snatch High PullEMOM 52 Power Snatch B.AMRAP 1215 Sit ups12 alt. Front Rack Lunges (42,5/30kg)9 Snatch (42,5/30kg)
Read moreEndurance, 09.02.2020
For Time: 27-24-21-18-15-12-9-6KB Swings (24/16kg)Burpees to targetAir squats Start each round with 400 m run (bring a Jacket :)) TC 45min
Read moreWOD, 08.02.2020
A.Work on Handstand/HSPU/Handstand Walk for 20 minutes:and perform every 5 minutes max reps strict Pull ups(start with Handstand-finish with Pull ups) B.For time:4 rounds:8 HSPU15 KB Swings (24/16kg)then4 rounds8 Pull ups15 WBS (9/6kg) TC. 15...
Read moreWOD, 07.02.2020
A.Practice DUs/TUs for 10 minutesthenFind your 1 RM Power Clean B.AMRAP 125 Power Cleans (60/40kg)10 Box Jumps (61/51cm)50 DUs
Read moreWOD, 06.02.2020
A.Work on BMUs for 30 minutes:(JBMUs, C2B, low Bar MUs, Kipp swings, tight arch, feet together, hip pop, etc.) B.AMRAP 82 BMUs10 alt. DB Snatch (22,5/15kg)15 Air Squats
Read moreWOD, 05.02.2020
A.5/5/4/4/3/3OH Squats B.5 rounds for time:10 OH Squats (42,5/30kg)4-6-8-10-12 bar facing burpees12-10-8-6-4 Bent over Row (42,5/30kg)10 American KB Swings (24/16kg) TC. 20 min.
Read moreWOD, 04.02.2020
A.EMOM 12odd: 5 strict T2Beven: 8 ring push ups B.In Teams of 3200/190/180/170 (mmm/fmm/ffm/fff) cal. row150 Pull Ups100 Burpee Box Jump Overs (61/51cm) TC. 20 min.(all work at same time, switch as needed)
Read moreWOD, 03.02.2020
A.5 Sets ascending weight:6/6 seated one arm DB Press6/6 3-point DB Row B.For Time:50-40-30-20-10Wall Ball Shots (9/6kg)Med Ball situps (9/6kg) Between sets perform 10 Pullups TC: 20 min
Read moreEndurance, 02.02.2020
Teams of 3:30 rounds of 75 sec.A. max cal. rowB. AMRAP „Angie“ 100 Pull ups 100 push ups 100 sit ups 100 squatsC. rest A continues where B stops score = cal. + reps
Read moreWOD, 01.02.2020
A.EMOM 81 Front Squat + 1 Push Press + 1 Thruster B.AMRAP 204 Thruster (42,5/30kg)6 T2B24 DUs
Read moreWOD, 31.01.2020
A.EMOM 42 High hang Power CleansEMOM 41 Power CleanEMOM 41 Squat Clean B.For Time30 Sit-Ups15 Power Cleans (60/40kg)24 Sit-Ups12 Power Cleans (60/40kg)18 Sit-Ups9 Power Cleans (60/40kg)12 Sit-Ups6 Power Cleans (60/40kg)6 Sit-Ups3 Power Cleans...
Read moreWOD, 30.01.2020
A.EMOM 14odd: 3/3 weighted Pistolseven: 6-8 strict Pull ups B.AMRAP 144-8-12-16-20…alt. Pistols2-4-6-8-10-…Pull ups
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