A.EMOM 12odd: 4-6 strict ring dipseven: 4-6 strict Pull ups B.10-9-8-7-6-5-4-3-2-1pull upsring dipsburpees TC. 15 min.
Read moreWOD, 20.01.2020
A.6/6/5/5/4/4deadlift B.Buy in: 50 DUs4 rounds of:10 deadlifts (100/70kg)15 T2B20 WBS (9/6kg)cash out: 50 DUs TC. 15 min.
Read moreEndurance, 19.01.2020
2 rounds of:2 min. on/1 min. off– cal row– AMRAP “Cindy”– cal bike– AMRAP Burpees to plate– cal ski– AMRAP 10 V-ups + 10 /10 mountain climbers rest 3 min. “Finishing move”max. plank
Read moreWOD, 18.01.2020
A.Hand stand progression for 15 minutes:HSW, Handstand hold, free standing, etc. B.For time:21-15-9push upsWBS (9/6kg)then15-9-6HSPUBox Jumps (61/51cm) TC. 15 min.
Read moreWOD, 17.01.2020
A.Every 90 sec. for 8 rounds4 Pause Front Squats (3 sec.) B.AMRAP 1212 DB Snatch (22,5/15kg)18 KB Swings (24/16kg)24 Goblet Squats (24/16kg)
Read moreWOD, 16.01.2020
A.Core:EMOM 151: 20/20 sec. one arm push up hold2: 30 sec. L-sit hang3: 40 sec. superman hold B.AMRAP 412/9 cal row15 Bench Press (40/25kg)2 min. restAMRAP 410/8 cal bike15 bent over row (40/25kg)2 min. restAMRAP 450 DUs15 T2B
Read moreWOD, 15.01.2020
A.EMOM 42 Snatch DeadliftEMOM 52 Snatch PullEMOM 51 Snatch B.6 rounds for time:12 deadlifts (42,5/30kg)9 Snatch (42,5/30kg)6 lateral Bar Burpees TC. 14 min.
Read moreWOD, 14.01.2020
A.Find your 3 RM in 20 minutes:Back Squat beg.: 6 x 6 reps B.AMRAP 9WBS (9/6kg)EMOM perform 10 push ups(WOD starts with WBS) score = total numbers of WBS
Read moreWOD, 13.01.2020
A.EMOM 12odd: 2 strict (or def.) + 2 kipping HSPUeven: 4 weighted Pull ups B.7 rounds for time:7 HSPU7 Pull ups7 Air Squats7 KB Swings (24/16kg)7 T2B TC. 18 min.
Read moreEndurance, 12.01.2020
AMRAP 20 A. 1 round: 20 WBS (9/6kg) 20 sit upsB. rows max. cal rest 5 min. AMRAP 20A. 1 round: 20 walking lunges 20 RRB. bikes max. cal score = reps + cal.
Read moreWOD, 11.01.2020
A.6/6/4/4/2/2OH Squats B.AMRAP 521-15-9:Overhead Squats (42,5/30kg)Toes to BarRest 5 MinutesAMRAP 5:15-12-9Bar Facing BurpeesBox Jumps (61/51cm)
Read moreWOD, 10.01.2019
A.5 rounds for quality:7 V-ups7 hollow rocks7 sec. hollow hold20 sec. rest B.Teams of 2:AMRAP 12A: 20/16 cal rowB: push upsrest 3 min.AMRAP 12A: 20/16 cal bike B: strict press (20/15kg)rest 3 min.AMRAP 12A: 20/16 cal skiB: strict pull ups
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