A.Work on your weakness for 10 minutes B.Happy 32nd in Teams of 2:AMRAP 32 32 Sit ups22 alt. OH Lunges (20/15kg plate)11 Box Jump overs (61/51cm) i go you go (Partner A completes exercise, then partner B)
Read moreWOD, 21.11.2019
A.5/5/4/4/3/3Front Squats B.10-9-8-7-6-5-4-3-2-1DB Snatches 22,5/15kg (each arm, non alternating)1-2-3-4-5-6-7-8-9-10Burpees over the DB TC. 15 min.
Read moreWOD, 20.11.2019
A.Every 90 sec. for 8 rounds:3 Split Jerks beg.: practice Split Jerks (3-5 reps each round) B.AMRAP 1215 STOH (42,5/30kg)30 Air Squats60 DUs
Read moreWOD, 19.11.2019
A.every 90 sec. for 8 rounds3 Squat Cleans beg.: 5 Power Cleans or 3 x Power Clean + Front Squat B.AMRAP 148 Cleans (60/40kg)16 WBS (9/6kg)24 Sit ups
Read moreWOD, 18.11.2019
A.5 x 5 repsdeadliftthen5 x 5 repsPull ups B.3 rounds for time:30 goblet lunges (24/16kg)21 KB Swings (24/16kg)12 pull ups TC. 12 min.
Read moreEndurance, 17.11.2019
“40er WOD”A.Warm Up B.Teams of 2AMRAP 1050 WBS40 Sit ups30 Box Jumps (61/51cm)100/90/80 cal rowrest 3 minutesAMRAP 1050 Air Squats40 push ups30 T2B100/90/80 cal bikerest 3 minutesAMRAP 1050 WBS40 Sit ups30 Box Jumps (61/51cm)100/90/80...
Read moreWOD, 16.11.2019
A.6 x 4 repsTempo Front Squats (4-0-4-0) B.5 rounds:20 WBS (9/6kg)15 Push ups10 alt. OH lunges (20/15kg plate) TC. 15 min.
Read moreWOD, 15.11.2019
A.6 x 5 repsstrict Press B.AMRAP 124 STOH (52,5/35kg)8 Pull ups12 Box Jumps (61/51cm)16 sit ups
Read moreWOD, 14.11.2019
A.EMOM 151: 2-3 rope climbs2: 5-8 inverted push up3: 10-12 reverse snow angels (use weight if possible) AMRAP 1210 KB Swings (24/16kg)15 Goblet Squats (24/16kg)10 push ups15 Box Jumps (61/51cm)
Read moreWOD, 13.11.2019
A.Find your 3 RMOH Squats B.4 rounds:AMRAP 320 Burpees10 OH Squats (42,5/30kg)then max DUsrest 2 min. between rounds
Read moreWOD, 12.11.2019
A.EMOM 12odd: 4-6 strict HSPUeven: 3/3 pistols (go weighted if possible) B.AMRAP 2015 Pull-ups10 alt. Pistols5 Handstand push-ups
Read moreWOD, 11.11.2019
A.EMOM 12odd: 5/5 seated single arm DB Presseven: 30 sec. hollow hold B.AMRAP 146/6 single DB STOH (22,5/15kg)12 Box Jumps (61/51cm)12 T2B
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