A. EMOM 12 odd: 2 x complex Snatch Press+ OH Squat even: 5 x Power Clean B. 5 rounds for time: 4 Clean (42,5/30kg) 6 OH Squat (42,5/30kg) 8 push ups 10 Box Jumps (61751cm) TC. 14 min.
Read moreWOD, 11.08.2018
A. EMOM 18 (6 rounds) 1. 4-6 deficit push ups 2. 4-6 Bend over row 3. max high jump B. AMRAP 7 6 HSPU 12 WBS (9/6kg) 18 Front rack lunges (40/30kg)
Read moreWOD, 10.08.2018
A. 7 x 5 Back Squats B. work on Kipping progression for 10 minutes C. AMRAP 12 4 Pullups 8 Goblet Squats (24/16kg) 12 T2B 16 Box Jumps
Read moreWOD, 09.08.2018
A. 6/6/4/4/4/3/3/3 deadlifts B. 5 rounds for time: 7 deadlifts (80/60kg) 14 WBS (9/6kg) 28 Abmat Sit ups TC. 16 min.
Read moreWOD, 08.08.2018
A. EMOM 6 4/4 DB Snatch EMOM 6 4/4 KB Clean and Jerk B. 4 min. AMRAP 20 DUs 10 alternating DB Snatch (22,5/15) 6 C2B Pull ups rest 2 min. 4 min. AMRAP 250m row (750m bike) 5/5 KB Clean and Jerk (24/16kg) 6 HR Push ups
Read moreWOD, 07.08.2018
A. find your heavy complex: Power Clean + Squat Clean + Front Squat B. 4 rounds of AMRAP 3 minutes 20 Burpees 10 Squat Cleans (60% of A) rest of the time: DUs 2 min. rest
Read moreWOD, 06.08.2018
A. EMOM 10 (5 rounds) odd: 5-4-3-3-3 strict Press even: 30 sec. L-Sit Hang then 2 rounds every 2 minutes: 4 Push Press + 4 Push Jerks B. 3 rounds for time: 400m run 15 T2B 15 STOH (42,5/30kg) TC. 14 min.
Read moreWOD, 04.08.2018
A. Find your heavy complex in 20 minutes Power Clean + Hang Power Clean or 6×3 Power Clean TnG B. 5 rounds for time: 6 Clean (60/40kg) 12 Deadlift (60/40kg) 18 Box Jump Overs (61/51cm) TC. 15 min.
Read moreWOD, 03.08.2018
A. EMOM 12 odd: 5 x Back Squat even: 2 strict HSPU + 2 kipping HSPU B. AMRAP 14 5 HSPU 10 Pull ups 20 KB Swings (24/16kg)
Read moreWOD, 02.08.2018
A. Find a heavy Complex of in 20 minutes: Power Snatch + Hang Power Snatch B. Climb a ladder in 12 minutes: 2-4-6-8-10-12-… Power Snatch Bar Facing Burpees
Read moreWOD, 01.08.2018
A. Work on your weakness for 20 minutes (DUs, Pull up, Muscle up, Pistols, etc. combine exercises) B. “Chelsea” EMOM 30 minutes 5 Pullups 10 push ups 15 air squats
Read moreWOD, 31.07.2018
A. 5 rounds for time 7 V-ups 7 Hollow rocks 7 sec. Hollow hold 30 sec. rest B. 6/6/4/4/3/3 Front Squats C. 3 min. 400m run AMRAP Goblet Squats (24/16kg) rest 2 min. 3 min. 500m row AMRAP HR Push ups rest 2 min. 3 min. AMRAP 80 DUs AMRAP Med Ball...
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