A. work on Snatch TNG (3-5 reps) technique for 15 minutes, work up to a solid weight B. 21-15-9 Power Snatch (35/25kg) sit ups 15-12-9 Power Snatch (35/25kg) Knee2elbows 12-9-6 Power Snatches (35/25kg) T2B TC. 20 min.
Read moreEndurance, 25.10.2020
AMRAP 12 500m row 200m run 20 jumping lunges rest 4 min AMRAP 12 1500m Airbike 200m run 20 jump squats rest 4 min AMRAP 12 50 box jump over 200m run 20m walking lunges „bring a hoodie :)“
Read moreWOD, 24.10.2020
A. EMOM 12 odd: 4-6 strict Pull ups even: 6/6 seated single arm DB strict press B. For time: 21/21 Single DB STOH (22,5/15kg) 10 Pull ups 15/15 Single DB STOH (22,5/15kg) 10 Pull ups 9/9 Single DB STOH (22,5/15kg) 10 Pull ups TC. 12 min.
Read moreWOD, 23.10.2020
A. 10/10/10/8/6 Deadlift B. 4 x 3min. on/2 min. off 12 push ups 16 alt. DB Snatches (22/5/15kg) 20 alt. lunges max. reps DB Box Step ups (1×22,5/15kg)
Read moreWOD, 22.10.2020
A. practice DUs for 15 minutes B. AMRAP 12 4 Thrusters (50/35kg) 6 T2B 20 DUs
Read moreWOD, 21.10.2020
A. 3 x 3 reps Tall Cleans (Power or Squat) then build to a moderate weight (70-80%) hang clean + power clean then EMOM 8 1 hang clean + 1 clean (Power or Squat) with same weight B. AMRAP 8 6 hang power cleans (50/35kg) 12 Box Jumps (61/51cm) 18...
Read moreWOD, 20.10.2020
A. EMOM 16 1: 5-8 strict Pull ups 2: 30 sec. cal Bike 3: 10 ring push ups 4: 30 sec. cal row B. 30-20-10 WBS (9/6kg) 15-10-5 Pull ups rest 2 min. 10-20-30 WBS (9/6kg) 5-10-15 Pull ups TC. 15 min.
Read moreWOD, 19.10.2020
A. 6/6/4/4/2/2 Back Squats or for beginners: 6 x 6 reps B. 8 rounds for time 8 renegade rows right arm (22,5/15kg) 8 alt. single DB OH lunges right arm (22,5/15kg) 8 renegade rows left arm (22,5/15kg) 8 alt. single DB OH lunges left arm...
Read moreEndurance, 18.10.2020
7 min on//2 min off (2 rounds) 1) 1000/800m row 30 goblet squats (24/16kg) 20 KB Swings (24/16kg) Max cal row 2) 3000/2400m airbike 30 WBS (9/6kg) 20 pullups Max cal airbike 3) 30 box jumps (60/50cm) 40 situps 20 push ups Max reps burpee box jump...
Read moreWOD, 17.10.2020
A. 6 x 5 reps strict Press B. Teams of 2: AMRAP 7 Partner A: 15/12 cal row Partner B: single arm devil press (22,5/15kg) rest 3 min. AMRAP 7 Partner A: 15/12 cal bike Partner B: STOH (35/20kg) score = cal+reps
Read moreWOD, 16.10.2020
A. E2MOM for 8 sets 1 Snatch + 1 hang Snatch + 1 OH Squat (Power or Squat Snatch) B. 8 Overhead Squats (50/35kg) 20 Double-Unders 6 Overhead Squats (50/35kg) 40 Double-Unders 4 Overhead Squats (50/35kg) 60 Double-Unders 2 Overhead Squats...
Read moreWOD,15.10.2020
A. Every 90 sec. for 4 sets 6 Bench Press then every 90 sec. for 4 sets 4-6 strict T2B then every 90 sec. for 4 sets 20 sec. biceps curls right/20sec. biceps curls left B. AMRAP 10 9 T2B 15 push ups 21 Air Squats
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