A. EMOM 14 odd: work on HSPU or HS walk even: 5/5 one arm DB/KB row B. 21-15-9 HSPU KB Swings (24/16kg) MedBall Ab mat sit ups (6/4kg) TC. 12 min.
Read moreWOD, 22.09.2018
A. Find your 5 RM Back Squats B. 3 rounds: 30 sec. Airbike max. calories rest 3 min. then 3 rounds: 30 sec. row max. calories rest 3 min.
Read moreWOD, 21.09.2018
A. EMOM 12 odd: 5 strict shoulder press even: 3/3 weighted pistols B. AMRAP 12 5/5 alternating pistols 10 Shoulder to Overhead (40/30kg) 10 T2B
Read moreWOD, 20.09.2018
A. EMOM 12 odd: 4-6 Pull ups even: 4-6 strict ring dips B. AMRAP 12 20 DUs 15 Air Squats 10 Pull ups 15 Wallballs 20 Ab mat Sit ups
Read moreWOD, 19.09.2018
A. find your 3 RM deadlift B. AMRAP 15 9 deadlifts (70/50kg) 12 push ups 15 box jumps (61/51cm)
Read moreWOD, 18.09.2018
A. EMOM 14 odd: work on your HSPU even: 3 Power Cleans B. AMRAP 12 5 HSPU 10 Clean (50/35) 15 T2B
Read moreWOD,17.09.2018
A. 6/6/4/4/3/3 Front Squats B. 5 rounds for time: 6 Front Squats (50/40kg) 12 KB Swings (24/16kg) 18 Burpees TC. 20 min.
Read moreWOD, 15.09.2018
A. 5 rounds for quality: 6 V-ups 6 hollow rocks 6 sec. hollow hold 20 sec. rest B. 6/6/4/4/3/3 deadlifts C. AMRAP 12 6 C2B 12 Deadlifts (80/60kg) 8 push ups 12 Deadlifts (80/60kg)
Read moreWOD, 14.09.2019
A. EMOM 12 odd: 3 hang power cleans even: 4-6 strict T2B B. Climb a ladder in 12 minutes 2-4-6-8-10-12-… hang power Cleans (50/35kg) T2B
Read moreWOD, 13.09.2018
A. EMOM 14 odd: 3-4 strict HSPU even: 3 Front Squats B. 5 rounds for time 6 HSPU 11 Thrusters (35/25kg) 200m run TC. 18 min.
Read moreWOD, 12.09.2018
A. work to a heavy complex of: 2 power snatch + 2 squat snatch B. Climb a ladder in 12 minutes: 1-2-3-4-5-6-7-8-…. Power Snatch (42,5/25kg) WBS (9/6kg)
Read moreWOD, 11.09.2018
A. EMOM 12 odd: 2 Push Press + 2 Push Jerk even: 4-6 strict pull ups B. AMRAP 20 5 pull ups 10 push ups 15 Air Squats 10 STOH (42,5/25kg)
Read more