A. Work up to heavy 3 reps strict press in 15 min. then EMOM 5 5 Push Press (last weight of strict press) B. AMRAP 9 6 STOH (50/35kg) 12 lateral bar burpess 15 WBS (9/6kg)
Read moreWOD, 13.07.2020
A. Every 90 sec. for 6 sets 4 Pause Back Squats (3 sec. Pause) then EMOM 5 4-6 strict Pull ups B. 3 rounds 400m run 30 sit ups 15 Pull ups TC. 16 min.
Read moreEndurance, 12.07.2020
In teams of 2 AMRAP 10 A: ski erg for cal B: max reps OH Lunges w plate (20/15kg) Rest 2 min AMRAP 10 A: row for cal B max reps WBS (9/6kg) Rest 2 min AMRAP 10 A: airbike for cal B: max reps KB Swings (24/16kg) Rest 2 min Amrap 10 A: max
Read moreWOD, 11.07.2020
A. EMOM 4 3-5 narrow grip OH Squats Every 90 sec. for 4 sets 3 OH Squats B. 4 rounds of 18 OH Squats (42,5/30kg) 18 T2B TC. 15 min. „Finisher of the Day“ 3 rounds: 20 lateral raises 20 front raises 20 strict press rest as needed
Read moreWOD, 10.07.2020
A. Every 2 minutes for 7 sets: 6/6/5/5/4/4/3 reps Back Squats B. AMRAP 12 15 Box Jumps 15 Goblet Squats (24/16kg) 15 Burpees
Read moreWOD, 09.07.2020
A. Every 90 sec. for 8 rounds Power Clean + Front Squat + Squat Clean B. „Happy BDay Bibi“ for time: 24 Power Cleans (50/35kg) 32 Sit ups 18 Power Cleans (50/35kg) 32 Sit ups 12 Power Cleans (50/35kg) 32 Sit ups TC. 15 min.
Read moreWOD, 08.07.2020
A. Every 90 sec. for 5 sets strict press set 1: 6 reps set 2: 5 reps set 3: 4 reps set 4: 3 reps set 5: 2 reps then EMOM 5 5 Push Press at same weight B. For time: 100 WBS (9/6kg) 50 alt. DB Snatches (22,5/16kg) 25 HR push ups TC. 15
Read moreWOD, 07.07.2020
A. 5/5/5/3/3/3 deadlifts B. 2 rounds of: AMRAP 3 400m run max. reps KB Swings rest 60 sec. AMRAP 3 400 m run max. reps T2B
Read moreWOD, 06.07.2020
A. EMOM 12 odd: 4-6 strict Pull ups (weighted if possible) even: 4-6 strict ring dips B. AMRAP 7 2-4-6-8-… push ups DB Box step ups (1 x 22,5/15kg) rest 2 min. AMRAP 7 2-4-6-8-… pull ups DB Box step ups (1 x 22,5/15kg)
Read moreEndurance, 05.07.2020
In teams of 2 (I go – you go – switch as needed) Buy in: 1000m row/3000m bike 120 Dus (240 SUs) 400 m run together 20 partner med ball situps 30 burpee box jump overs (61/51cm) 40 KB Swings (24/16kg) 800 m run together 40 KB Swings...
Read moreWOD, 04.07.2020
A. Every 90 sec. for 8 sets Clean Pull + hang Power Clean + Front Squat B. Every 4 minutes for 4 rounds: 200m run 12 T2B 10 lateral bar burpees 5 hang power clean (50/35kg)
Read moreWOD, 03.07.2020
A. 5 rounds for quality 7 V-ups 7 hollow rocks 7 sec. hollow hold 20 sec. rest B. In Teams of 2: AMRAP 8 A: 15/12 cal row B: 5/5 single arm DB push press (22,5/15kg) 20 superman raises rest 3 min. AMRAP 8 A: 15/12 cal bike B: 10 KB Swings...
Read more