A.6 sets of:2 Power Clean + 2 Front Squats B.for time:40 Air Squats15 PowerClean (60/40kg)40 Air Squats12 Power Clean (60/40kg)40 Air Squats9 Power Clean (60/40kg) TC. 15 min.
Read moreWOD, 09.05.2019
A.Find your 3 RM Deadlift B.AMRAP 1245 DUS15 T2B15 Deadlifts (60/40kg)
Read moreWOD, 08.05.2019
A.Tabata (20/10)1: Hollow hold2: Superman hold3: side plank left/right B.EMOM 83 Push Jerks C.5 rounds for time:5 Push Jerks (50/35kg)10 Pull ups15 Burpees TC. 15 min.
Read moreWOD, 07.05.2019
A.EMOM 63 Snatch Balance (light weight for technique, work from the floor)rest 2 min.Every 90 sec. for 6 rounds:2 snatch lift offs + 1 Power Snatch B.AMRAP 94 Power Snatch (42,5/30kg)8 push ups12 WBS (9/6kg)
Read moreWOD, 06.05.2019
A.EMOM 12 odd: 5 HSPUeven: 30 sec. L-Sit hold B.AMRAP 126 HSPU12 DB Snatches (22,5/15kg)18 Box Jumps (61/51cm)
Read moreWOD, 04.05.2019
Teams of 3:AMRAP 18A: 500m rowB: AMRAP 10 WBS (9/6kg) 10 Box Jumps (61/51cm)C: rest 2 min. rest AMRAP 18A: 1200m bikeB: AMRAP 5 Push ups 10 Pull ups 15 Air SquatsC: rest
Read moreWOD, 03.05.2019
A.6 x 3 reps Front Squats B.AMRAP 14 12 Goblet Squats (24/16kg)18 KB Swings (24/16kg)24 T2B
Read moreWOD, 02.05.2019
A.Every 90 sec. for 8 rounds:2 Power Clean + 2 Squat Cleanor2 Power Clean + 2 PCl and Front Squat B.15-12-9-6-3Power Clean (60/40kg)Pull ups TC. 12 min.
Read moreWOD, 01.05.2019
A.Warm up for B B.In Teams of 2:300 DUs500 lunges250 Sit ups128 Burpees64 push ups32 10 m Shuttle runs TC. 40 min.
Read moreWOD, 30.04.2019
A.5/5/5/4/4strict Press B.AMRAP 1210 STOH (42,5/30kg)20 Air Squats perform every 2 min. 5 T2B, start with STOH
Read moreWOD, 29.04.2019
A.EMOM 12odd: 3 strict Pull ups + 3 Kipping PU even: 3/3 DB Snatch B.AMRAP 129 Pull ups15 KB Swings (24/16kg)21 WBS (9/6kg)
Read moreWOD,27.04.2019
A.5 x 5 reps deadlifts B.AMRAP 145 deadlifts13 push ups9 Box Jumps
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