A. 3/3/3/3/3/3/3 Push Press B. 3 rounds 1 min. each station: WBS (9kg/6kg) Box Jumps (61/51cm) Push Press (35/25kg) row rest
Read moreWOD, 21.04.2018
A. Back Squats 6/6/6/3/3/3 B. „Loredo“ 6 rounds for time: 24 Air Squats 24 Push ups 24 walking lunges 400m run TC: 30 min.
Read moreWOD, 20.04.2018
A. Work on technique and Snatch Balance for 15 minutes B. Find your 3RM in 16 minutes: Power Snatch C. AMRAP 12 3 Snatch (60/40kg) 6 Burpees 12 WBS (9/6kg)
Read moreWOD, 19.04.2018
A. Work on HSPU for 16 min. B. “Bradshaw” 10 rounds for time 3 HSPU 6 deadlifts (100/70kg) 12 Pullups 24 DUs TC: 24 min.
Read moreWOD, 18.04.2018
A. Find your 3 RM in 20 min.: Clean + Push Jerk B. 3 rounds for time: 10 Clean and Jerks (60/40kg) 15 Ring Dips 20 KB Swings (24/16kg) TC: 18 min.
Read moreWOD, 17.04.2018
A. 4 rounds EMOM 4 strict Pullups 10 Hollowrocks 30 sec. Superman Hold B. For time: 750m row 25 Pullups 400m run 25 Pullups TC: 15 min.
Read moreWOD, 16.04.2018
A: 6×10 reps in 16 min. Front squats B: 3 rounds for time 20 Burpees 20 Frontsquats (42,5/30kg) 20 BoxJumps (61/51cm) TC: 18min.
Read moreWOD, 14.04.2018
A. work to a heavy complex in 20 minutes: power clean + squat clean B. 5 rounds of 3 minutes AMRAP in 19 minutes: AMRAP 3: 3 Powercleans (60/40) 6 Pushups 9 Airsquats rest 1 min.
Read moreWOD, 13.04.2018
A. 8 sets 6 x OH Squats B. 21 – 15 – 9 OH Squats (42,5/30kg) Burpees DUs tc: 15 min.
Read moreWOD, 12.04.2018
A. Deadlift 5/5/5/3/3/3/1/1/1 Beginners: 6/6/6/6/4/4/4/4 technique!!! B. 5 rounds for time: 12 Wallballs (9/6kg) 8 T2B 4 Ground to OH (60/40kg) TC: 12 min.
Read moreWOD, 11.04.2018
A. Find your 5 RM Push Press in 20 Minutes B. AMRAP 12 12 Box Jumps (61/51cm) 6 Thrusters (42,5/30kg) Bar facing Burpees
Read moreWOD, 10.04.2018
A. EMOM for 15 minutes (5sets) Minute 1/4/7/10/13 – 8 Scapula Pullups Minute 2/5/8/11/14 – 10 Kip Swings Minute 3/6/9/12/15 – 12 Scapula PushUps B. „Cindy“ AMRAP 20 min. 5 Pullups 10 Pushups 15 Air Squats
Read more