min 1-4: row for cal. min 5: max reps air squats min 6: max reps burpees over the rower min 7: REST min 8-11: airbike for cal min 12: max reps KB swings (24/16kg) min 13: max reps KB facing burpees min 14: REST min 15-18: row for cal min 19: max...
Read moreWOD, 14.10.2020
A. EMOM 12 odd: 30 sec. max strict Pull ups even: 5 seated DB strict press B. AMRAP 15 10 Pull ups 12 alt. DB Snatches (22,5/15kg) 14 WBS (9/6kg)
Read moreWOD, 13.10.2020
A. 8/8/6/6/4/4 deadlifts B. 3-9-15-21-15-9-3 deadlifts (90/65kg) box jumps (61/51cm) TC. 15 min.
Read moreWOD, 12.10.2020
A. E2MOM x 3 sets 8-10 Front Squats E2MOM x 3 sets 6 Push Press E2MOM x 4 sets 3-5 Thrusters B. AMRAP 9 9 Thruster (42,5/30kg) 15 KB Swings (24/16kg) 21 sit ups
Read moreEndurance, 11.10.2020
E7MOM 00:00-07:00 6 rounds of A: 15/12 cal row B: max reps WBS (9/6kg) 07:00 – 14:00 6 rounds of A: 15/12 cal Airbike B: max reps american KB Swings (24/16kg) 14:00 – 21:00 6 rounds of A: 15/12 cal. ski eg B: max reps OH Lunges with a...
Read moreWOD, 10.10.2020
A. EMOM 12 odd: 2-3 neg. HSPU 5 sec. descent (deficit if possible) or 20-30 sec. Handstand hold even: 20-30 sec. L-Sit hold on KBs (accumulate if necessary) B. AMRAP 14 10 single DB Box step overs (22/5/15kg) 1-2-3-4-… HSPU
Read moreWOD, 09.10.2020
A. 6 sets of 3 Tempo Back Squats (3111) B. AMRAP 12 12 lateral Bar Burpees 18 Push ups 24 alt. Front Rack lunges (40/30kg)
Read moreWOD, 08.10.2020
A. Every 90 sec. for 3 sets Tall Power Clean + mid thigh Power Clean Every 90 sec. for 3 sets mid thigh Power Clean + hang Power Clean Every 90 sec. for 4 sets Power Clean + hang Power Clean B. 5 rounds for time: 15 WBS (9/6kg) 15 Power Cleans...
Read moreEndurance, 07.10.2020
5 rounds for Time: 1000m row/3000m Bike/1000m skierg/1000m row/3000m Bike 10 Burpee box jump over (61/51cm) 30 KB Swings (24/16kg) 10 Burpees over the KB TC. 45 min.
Read moreWOD, 07.10.2020
A. EMOM 14 odd: 3-5 strict C2B Pull ups or Pull ups even: 40 sec. max reps DUs B. For time: 8/8 single arm DB Thrusters (22,5/15kg) 15 C2B Pull ups 6/6 single arm DB Thrusters (22,5/15kg) 15 C2B Pull ups 4/4 single arm DB Thrusters (22,5/15kg) 15...
Read moreWOD, 06.10.2020
A. EMOM 12 odd: 3 strict T2B + 2 kipping T2B even: 5/5 single DB L-Sit strict Press B. 3 rounds 1 Minute max cal row 1 Minute max T2B 1 Minute max cal air bike 1 Minute Max Strict Press (Empty Barbell) 1 Minute Rest
Read moreWOD, 05.10.2020
A. Every 90 sec. for 8 sets 1 Power Snatch + 1 OH Squat B. „Michael Esposito“ 21-15-9 OH Squats (42,5/30kg) HR push ups TC. 12 min. C. 5 rounds for quality: 7 V-ups 7 hollow rocks 7 sec. hollow hold 20 sec. rest
Read more