A. work to a heavy complex in 20 minutes Push Press + Push Jerk beginners: 4×3 Push Press 4×3 Push Jerks B. „Betty“ 5 rounds for time 12 Push Press (60/42,5kg) 20 Box Jumps (61/51cm) TC. 15 min.
Read moreWOD, 19.05.2018
A. Work on your weakness (15 minutes) B. 5×5 Back Squats C. AMRAP 10 8 T2B 8 Thrusters (40/25kg) 8/6 cal Row
Read moreWOD, 18.05.2018
A. 8/6/4/7/5/3 deadlifts B. AMRAP 20 min. 10 WBS (9/6kg) 10 Box Jumps (61/51cm) 10 deadlifts (80/55kg) 10 burpees
Read moreWOD, 17.05.2018
A. find a heavy triple Power Snatch + Hang Power Snatch B. 10-9-8-7-6-5-4-3-2-1 Hang Power Snatch after each Set perform 5 Burpees TC: 15 minutes
Read moreWOD, 16.05.2018
A. 6/6/6/3/3/3 Front Squats B. „Chelsea“ EMOM 30 minutes 5 Pullups 10 push ups 15 air squats
Read moreWOD, 15.05.2018
A. max. Box High Jump max. Broad Jump B. 5×5 Strict Press C. 21-15-9 Shoulder to OH (42,5/30kg) KB Swings (24/16kg) Boxjumps (61/51kg) TC: 12 min.
Read moreWOD, 14.05.2018
A. Find a heavy Single in 20 minutes: Squat Clean + Hang Squat Clean beg. Power Clean + Hang Power Clean B. AMRAP 10 6 Squat Cleans (55/30kg) 12 Pull ups 12 DUs
Read moreWOD, 12.05.2018
A. EMOM 14 even: 4-6 Ring Push ups odd: 6-8 Bend over Rows B. 30 Front Squats (50/35kg) 20 Shoulder to Overhead (40/25kg) 10 Thrusters (30/20kg) EMOM: 5 T2B TC: 15 min.
Read moreWOD, 11.05.2018
A. Practice Rope Climbs for 15 minutes B. EMOM 16 even: 5 Backsquats odd: legless Rope Climb or 2 Rope Climbs or 4 scaled C. Death by Burpees and Air Squats minute 1: 1 Burpee + 1 Air Squat minute 2: 2 Burpees + 2 Air Squats minute 3: 3 Burpees +...
Read moreWOD, 10.05.2018
A. Find a heavy complex in 20 minutes: Push Jerk behind the neck + 2 OH Squats B. „NANCY“ 5 rounds for time: 400m run 15 OH Squats (42,5/30kg) TC: 17 min.
Read moreWOD, 09.05.2018
A. 7sets x 3 deadlifts B. „Christine“ 3 rounds for time: 500 m row 12 Deadlifts (Bodyweight) 21 Box Jumps (61/51 cm) TC. 15 min.
Read moreWOD, 08.05.2018
A. 6/4/2/5/3/1 Power Cleans B. 15 Rounds For Time 5 Wall Balls (9/6kg) 3 Handstand Push-Ups 1 Power Clean (60/40kg) TC. 15 min.
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