For Time: In teams of 2 4000m row A: row B: 10/10 1 arm-DB-Thruster (22,5/15kg) 20 med ball situps (6/4 kg) (switch after each round) rest 4 min 10000m AirBike A: airbike B: 20 WBS (9/6kg) 20 T2KB (switch after each round)
Read moreWOD, 23.06.2020
A. E2MOM x 3 Hang Power Clean + Power Clean then E2MOM x 3 Clean High Pull + Power Clean then E2MOM x 3 Power Clean B. For time: 30 T2B 15 Power Cleans (50/35kg) 30 Box Jump overs (61/51cm) 15 Power Cleans (50/35kg) 30 T2B TC. 15 min.
Read moreWOD, 22.09.2020
A. EMOM 15 1: 4-6 strict Pull ups 2: 10-15 weighted V-ups 3: 5/5 single DB strict Press B. AMRAP 12 12 alt. DB Snatches (22,5/15kg) 12 Burpees 12 Pull ups
Read moreWOD, 21.09.2020
A. EMOM 12 1: 12 farmer carry walking lunges 2: 3-6 strict T2B 3: 10/8 cal airbike B. 4 rounds: 21 WBS (9/6kg) 14 Med Ball Cleans (9/6kg) 7 Box Jumps TC. 14 min.
Read moreEndurance, 20.09.2020
In teams of 3 AMRAP 30 buy in: (1 round per partner) A: 200m DB/KB farmers carry B & C: max rounds "Cindy" (i go - you go, switch after each exercise) *Cindy: 5 pullups 10 push ups 15 air squats then for the rest of the time: AMRAP A: 3 rope...
Read moreWOD, 19.09.2020
A. EMOM 12 1: 20-30 sec. L-Sit hang 2: 20-30 sec. Ring support hold 3: 20 sec. Chin up hold B. In Teams of 2: AMRAP 5 A: 15/12 cal bike B: max reps KB Thrusters (16/8kg) rest 2 min. AMRAP 5 A: 15/12 row B: max reps alt. DB Snatch (22,5/15kg) rest...
Read moreWOD, 18.09.2020
A. 5 x 3 reps deadlifts B. 5 rounds 6 deadlift (100/80kg) 10 HSPU 60 DUs TC. 15 min.
Read moreWOD, 17.09.2020
A. 5 x 3 reps OH Squats B. AMRAP 9 5 strict Pull ups 7 OH Squats (42,5/30kg) 12 push ups
Read moreEndurance, 16.09.2020
12-11-10-9-8-7-6-5-4-3-2-1 Burpees after each set: row/run 400m or air bike 1200m TC. 45min
Read moreWOD, 16.09.2020
A. Find your 3 RM strict Press in 15 minutes rest 2 min. then max. reps Push Press with the weight of the last set strict press B. AMRAP 14 Buy in: 65 situps AMRAP 7 Burpees 14 goblet squats (24/16kg) 21 KB Swings (24/16kg)
Read moreWOD, 15.09.2020
A. EMOM 10 odd: 6 bent over row even: 4 barbell floor press B. 50 Box Jumps (61/51cm) 25 T2B 50 WBS (9/6kg) 25 HR Push ups 50 WBS (9/6kg) 25 T2B 50 Box Jumps (61/51cm) TC. 20 min.
Read moreWOD, 14.09.2020
A. Every 90 sec. for 4 sets 2 Hang Power Clean + 2 Power Clean then E2MOM for 5 sets 2 Clean & Jerk B. AMRAP 10 2-4-6-8-... single arm DB Push Press each (22,5/15kg) 10-20-30-40-... air squats
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