A.5 x 4 reps (10 minutes)Push Pressrest 1 minute6 x 5 reps (12 minutes)Front Squats B.15-12-9-12-15Thrusters (35/25kg)T2B TC. 14 min.
Read moreWOD, 13.09.2019
A.5 rounds for quality:7 V-ups7 hollow rocks7 sec. hollow hold20 sec. rest B.EMOM 43 hang Power Cleansrest 1 min.EMOM 53 Power Clean TnG C.AMRAP 96 Hang Power Cleans (50/35kg)12 Push ups18 Box Jumps (61/51cm)
Read moreWOD, 12.09.2019
A.Work on your weakness for 15 minutes B.Every 5 minutes on the minute1. 20 DB Snatches (22,5/15kg) 20/15 cal row 10 Burpees2. 20 DB Snatches (22,5/15kg) 20/15 cal bike 10 Burpees3. 20 DB Snatches (22,5/15kg) 200 m run 10 Burpees4. 20 DB Snatches...
Read moreWOD, 11.09.2019
A.EMOM 12odd: 3-5 weighted Pull upseven: 3 wall walks B.6 rounds for time:6 C2B Pull ups8 HSPU48 Air Squats TC. 18 min.
Read moreWOD, 10.09.2019
A.EMOM 53 Snatch High Pullrest 2 min.EMOM 63 Power Snatch B.AMRAP 1210 Snatch (40/25kg)25 DUs10 KB Swings (24/16kg)25 DUs
Read moreWOD, 09.09.2019
A.6 x 3 repsPush Press B.AMRAP 1015 Hand release Push ups15 T2B15 WBS (9/6kg)
Read moreWOD, 07.08.2019
A.EMOM 151: 3-5 Bar MUs (or JBMU or C2B or 3 x 3 PU/RR + 3 Dips)2: 10 L-Sit lift overs3: 10 windshield wipers B.AMRAP 710 ring dips10 Box Jumps rest 2 min. AMRAP 75 ring dips15 burpees to plate
Read moreWOD, 06.09.2019
A.Warm Up for BB.Teams of 3AMRAP 10A. 10 cal rowB. max reps push upsC. restrest 2 min.AMRAP 10A. 10 cal Air BikeB. max reps sit upsC. restrest 2 min.AMRAP 10A. 10 cal Ski ErgB. max reps OH Lunges (20/10kg plate)C. restscore = cal + reps
Read moreWOD, 05.09.2019
A.Find your 3 RMFront Squat B.6 rounds for time9 HSPU15 KB Swings (24/16kg)21 Goblet Squats (24/16kg) TC. 15 min.
Read moreWOD, 04.09.2019
A.30 strict Pull upsevery time u break, perform 3 burpees then Kipping Progression for 15 minutes B.AMRAP 1212 single arm DB Push Press (22,5/15kg)30 DUs12 Pull ups30 DUs
Read moreWOD, 03.09.2019
A.5 rounds for quality:7 V-ups7 hollow rocks7 sec. hollow hold20 sec. rest B.Every 90 sec. for 6 rounds4 deadlifts C.AMRAP 126 deadlifts (80/60kg)12 T2B18 WBS (9/6kg)
Read moreWOD, 02.09.2019
“Wer hatte Geburtstag?— der Joe wars!” A.Accessory workEMOM 91. 15 banded shoulder external rotation2. 15 banded pull apart3. 30 sec. hollow hold B.5 x 10 repsstrict Press C.50 rounds of1 push up1 air squat1 box jump over...
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