A. 5 rounds NOT for time (max. 20 minutes): 50 DUs or 20x 3SUs-1DU 6 strict Pullups 20 sec. Handstand hold B. AMRAP 21 Minutes: 4 Pullups 8 Burpees 16 KB Swings (24/16kg) 32 Situps
Read moreWOD, 05.05.2018
A. work to a heavy complex for 20 minutes: squat snatch + power snatch B. climb a ladder in 15 minutes: 2-4-6-8-10-12-… Snatch (42,5/25kg) T2B
Read moreWOD, 04.05.2018
A. work to a heavy triple in 20 minutes Clean and Push Jerk B. 10-9-8-7-6-5-4-3-2-1 reps Clean (60/40kg) Ring Dips KB Swings (24/16 kg) TC: 15 min.
Read moreWOD, 03.05.2018
A. 6/6/6/6/3/3/3 Back Squats B. AMRAP 15 32 DUs 16 WBS (9/6kg) 4/4 plated OH Lunges (10/5kg)
Read moreWOD, 02.05.2018
A. EMOM 12 minutes even: 3-4 strict HSPU or practice wall walks odd: 2 Kip Swings + 1 Pull up + CSB Pull up B. four rounds for time of: 400 Meter Run 9 Toes to Bar 6 Pull-Ups 3 HSPU TC: 20 min.
Read moreWOD, 01.05.2018
A. Every 2 minutes, for 16 minutes (8 sets): Deadlift Set 1 – 5 reps @ 70% Set 2 – 4 reps @ 75% Set 3 – 3 reps @ 80% Set 4 – 2 reps @ 85 Set 5 – 1 rep @ 90% Sets 6-8 – 2-3 reps @ 90% B. 4 rounds
Read moreWOD, 30.04.2018
A. EMOM for 18 minutes even: 2 x pause front squat 32X1 odd: 2 x deadlift + 2 hang power clean B. AMRAP 10 minutes 1 deadlift 1 hang power clean 1 front squat 1 push press 50/35kg
Read moreWOD, 27.04.2018
A. EMOM 8 minutes 4 OH Squats B. work on Skills for 25 minutes: C2B Pull ups or Pull ups and Kip Swings as high as possible C. 5 rounds for time: 5 OH Squats (42,5/30kg) 10 C2B Pullups TC: 12min.
Read moreWOD, 27.04.2018
A. EMOM 12 minutes even: deficit PushUps (increase height) odd: 30 sec. L-Sit Hold B. PowerClean: 6/5/4/3/2 C. AMRAP 10 3 Clean 6 Push Ups 9 T2B
Read more26.04.2018
A. Skills (20 min.): Double Unders B. Warm Up for deadlifts 15 min. C. AMRAP 10 min. 24 DUs 12 Box Jumps (61/51cm) 6 Deadlifts (80/60kg)
Read moreWOD, 25.04.2018
A. 6/4/2/5/3/1 Clean and Jerk B. 15-12-9 reps for time: Clean and Jerks (50/30kg) HSPU TC: 15 min.
Read moreWOD, 24.04.2018
A. find your 5 RM in 20 Minutes: Thrusters B. 7 Rounds for Time 5 Pull-Ups 10 Push-Ups 15 Air Squats 10 Thrusters (40/25kg) TC: 25 min.
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