3 x AMRAP 310 cal row10 renegade rowrest 2 min. between AMRAPsthen3 x AMRAP 310 cal bike10 WBS (9/6kg)rest 2 min. between AMRAPsthen3 x AMRAP 310 burpee Box Jump over (61/51cm)10 American KB Swings (16/8kg)rest 2 min. between AMRAPs
Read moreWOD, 14.12.2019
A.EMOM 43 Muscle Snatch1 min. restEMOM 42 Power Snatch TnGrest 1 min.EMOM 41 heavy Snatch B.AMRAP 1030 DUs15 Power Snatch (35/25kg)
Read moreWOD, 13.12.2019
A.Find your 3 RMBack Squats B.AMRAP 135 HSPU10 alt. pistols15 pull ups
Read moreWOD, 12.12.2019
A.6 x 3 repsPause OH Squats (3 sec. in bottom position) B.50 OH lunges (20/15kg plate)40 T2B30 HR Push ups20 OH Squats (30/25kg) TC. 12 min.
Read moreWOD, 11.12.2019
A.EMOM 12odd: 3-5 weighted Pull upseven: 5 strict ring dips B.12 min. running clock:3 rounds20 sit ups20 ring dips rest of the time:AMRAP Thrusters (20/15kg)
Read moreWOD, 10.12.2019
A.5 x 10 reps Front Squat B.1 round of:60 Air Squats30 KB Swings (24/16kg)6 Box Jump Over (61/51cm) 2 rounds of:30 Air Squats15 KB Swings (24/16kg)9 Box Jump Over (61/51cm) 3 rounds of:20 Air Squats10 KB Swings (24/16kg)12 Box Jump Over (61/51cm)...
Read moreWOD, 09.12.2019
A.work up to a heavy 3 in 10 minutesthen3 x 3 reps deadlift (same weight, rest 2 min. between sets) B.EMOM 151: 12/10 cal row2: 6 Burpees + 6 T2B3: 6 WBS (9/6kg) + 6 Pull ups
Read moreEndurance, 08.12.2019
1500 rep WOD:10 rounds:100 SUs10 burpees10 situps10 push ups10 air squats10 pullups
Read moreWOD, 07.12.2019
A.Practice Bar MUs for 10 minutesthen4 x 8 repsstrict Press (work from the ground) B.4 rounds4 BMUs13 STOH (42,5/30kg)then 4 rounds4 BMUs7 STOH (60/40kg) TC. 15 min.
Read moreWOD, 06.12.2019
A.EMOM 42 Snatch high Pullthen EMOM 102 Snatch TnG B.2 rounds:1 min. cal Bike1 min. alt. DB snatches (22,5/15kg)1 min. cal row1 min. HSPU1 min. cal Ski1 min. T2B1 min. rest
Read moreWOD, 05.12.2019
A.EMOM 15 1: 2-3 rope climb 2: 5 bench press 3: broad jump B.AMRAP 1235 DUs (70 SUs)20 Box Jump Overs (61/51cm)10 KB Swings (24/16kg)every minute on the minute: 3 Burpees
Read moreWOD, 04.12.2019
A.6 x 4 repsThrusters B.For time:35 WBS (9/6kg)35 T2B35 Thrusters (20/15kg)35 sit ups35 strict press (20/15kg)35 Pull ups TC. 15 min.
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