AMRAP 10300 m Row20 sit ups10 Burpees over the Rower3 min. rest AMRAP 10900 m Bike20 OH Lunges (15/10kg)10 Burpees to a plate3 min. rest AMRAP 1030 Box Jumps (61/51cm)20 T2B10 Burpees to Target3 min. rest AMRAP 1030 x 10 m Shuttle Sprints20 Air...
Read moreWOD, 04.01.2019
A.Every 90 sec. for 5 rounds:3 Front Squats B.„Pre BDay WOD“3 x 9 minutes:AMRAP 95 Burpees1 Bear Complex (42,5/30kg)20 cal row3 min. restEMOM 91: 5 WBS (9/6kg)2: 1 round Cindy3: 20 DUs/40 SUsrest 3 min.9 rounds for time:5 DB Push...
Read moreWOD, 03.01.2020
A.5 x 5 reps in 10 minutesstrict T2Bthen EMOM 102 Hang Power Cleans B.AMRAP 104 Hang Power Clean (60/40kg)8 KB Swings12 T2B
Read moreWOD, 02.01.2019
A.5 x 6 reps (in 10 minutes)strict Pull upsthen5 x 5 repsBack Squats B.5 rounds15 pull ups30 push-ups45 sit-ups TC. 15 min.
Read moreEndurance, 01.01.2020
In Teams of 2 (i go – you go):„Deck of Death“Buy in: 2020m row/bike♥️= T2B♦️= WBS (9/6kg)♣️= DB Snatch (22,5/15kg)♠️= Box Jump Over (61/51cm)Buy out: 2020m row/bike 🃏: 20 synchro Burpees
Read moreEndurance, 22.12.2019
In Teams of 3:for time:row 8kandbike 16k(2 athletes working at same time)at 2k, 4k, 6k and 8k on the rower perform together:8 burpees12 push ups
Read moreWOD, 21.12.2019
A.Practice BMUs for 20 min.perform every 4 min.:5 hollow rocks4 v-ups3 strict T2B(start with the complex) B.AMRAP 129 C2B Pull ups12 alt. DB Snatches (22,5/15kg)15 Burpees
Read moreWOD, 20.12.2019
A.10-8-6-4-2deadlifts B.5 rounds for time:20 WBS (9/6kg)15 Box Jumps (61/51cm)10 deadlifts (100/70kg) TC. 20 min.
Read moreWOD, 19.12.2019
A.work on your weakness for 15 min. B.Birthday AMRAP 6min. x 4AMRAP 612 cal row19 push upsrest 2 min.AMRAP 612cal bike 19 ring rowsrest 2 min.AMRAP 612 goblet squats (24/16kg)19 KB Swings (24/16kg)rest 2 min.AMRAP 612 single arm DB Push Press...
Read moreWOD, 18.12.2019
A.EMOM 53 Power Cleans TnGrest 1 min.EMOM 51 Clean & Jerk B.AMRAP 126 Hang Power Cleans (50/35kg)12 HSPU18 Box Jumps (61/51cm)
Read moreWOD, 17.12.2019
A.6 rounds in 15 min. (superset):5 bench press +5 bent over row B.AMRAP 1610 push ups20 pull ups40 sit ups
Read moreWOD, 16.12.2019
A.5 rounds for quality:7 V-ups7 hollow rocks7 sec. hollow hold20 sec. rest B.Every 2 min. for 5 rounds:8 Front Squats C.21-15-9T2BFront Squats (42,5/30kg)STOH (42,5/30kg) TC. 15 min.
Read more