A.EMOM 51 Clean Pull + 1 Clean + 1 Hang Clean B. Practice Bar Muscle up for 10 Minutes C.15 minutes window:AMRAP 1020 WBS (9/6kg)4 BMUrest of the 15 minutes:1 RM Clean (or 5 x 3 reps Clean)
Read moreWOD, 24.10.2019
A.Find your 3 RM deadlift B. 21-15-9deadlift (80/60kg)bar facing burpeesT2B TC. 15 min.
Read moreWOD, 23.10.2019
A.practice DUs for 10 minutes B.Teams of 2AMRAP 6A: 15/12 cal rowB: max. renegade rows (15/10kg)rest 2 minutes AMRAP 6A: 15/12 cal bikeB: max. air squatsrest 2 minutes AMRAP 6A: 15/12 cal SkiErgB: max. Box Jumps (61/51cm) score= cal + reps
Read moreWOD, 22.10.2019
A.EMOM 12odd: 5 strict HSPUeven: 5 strict T2B B.AMRAP 145-10-15-20-25-…HSPUKB Swings (24/16kg)Med Ball Sit ups (9/6kg)
Read moreWOD, 21.10.2019
A.6 x 3 reps Front Squats B.For time:50 Wall Balls (9/6kg)25 burpee Pull ups50 Wall Balls (9/6kg) TC. 15 min.
Read moreWOD, 18.10.2019
A.EMOM 14odd: 6/6 seated single arm DB Presseven: 4-6 strict Pull ups B.5 rounds12/12 DB Push Press (22,5/15kg)24 Goblet Squats (22,5/15kg DB) TC. 14 min.
Read moreWOD, 18.10.2019
A.3 rounds Tabata:1: V-ups2: superman hold3: hollow hold B.EMOM 65 strict T2B C.AMRAP 16Teams of 4A: 19/16 cal rowB: max reps WBS (9/6kg)C: DUsD: rest
Read moreWOD, 17.10.2019
A.Find your 3 RMPower Clean beg.: 6 x 5 PowerClean B.AMRAP 128 Power Cleans (60/40kg)12 C2B16 push ups
Read moreWOD, 16.10.2019
A.practice Handstand (hold, freestanding, HSW, …) for 10 minutes B.5 x 5 repsBack Squats C.AMRAP 86 HSPU12 KB Swings (24/16kg)18 alt. OH Lunges (20/15kg plate)
Read moreWOD, 15.10.2019
A.4-4-3-3-2-2deadlift (beg.: 6 x 6 reps) B.5 rounds for time:9 Deadlifts (90/60kg)15 T2B50 DUs TC. 16 min.
Read moreWOD, 14.10.2019
A.EMOM 12odd: 4-6 strict Pull upseven: 5/5 KB or DB Front rack back lunges B.AMRAP 1112 Pull ups15 Wall Balls (9/6kg)18 Ab mat Sit ups
Read moreWOD, 12.10.2019
A.8 rounds in 20 minutes of:2 push press + 2 Push Jerks B.AMRAP 126/6 DB Push Press (22,5/15kg)18 Push ups24 Air Squats
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