A.every 90 sec. for 8 rounds3 Clean and Jerk B.4 rounds:400 m run5 Clean and Jerk (52,5/35kg)10 Pull ups15 Air Squats TC. 16 min.
Read moreWOD, 25.04.2019
A. EMOM 151: 5 strict HSPU2: 2 rope climbs3: 30 sec. hollow hold B.21-15-9HSPUDB Box Step ups (22,5/15kg) TC.12 min.
Read moreWOD, 24.04.2019
A.5 rounds for quality:7 V-ups7 hollow rocks7 sec. hollow hold20 sec. rest B.6 x 3 reps Frontsquats C.AMRAP 126 Front Squats (50/35kg)12 T2B24 DUs
Read moreWOD, 23.04.2019
A.EMOM 63 snatch pull2 min. restEMOM 63 Snatch B.5 rounds of:10 Snatch (42,5/30kg)10 push ups10 burpee box jump over TC. 15 min.
Read moreWOD, 22.04.2019
A.EMOM 12odd: 5 strict Pull upseven: 4/4 strict seated one arm DB Press B.AMRAP 148 Pull ups16 OH Lunges (20/10kg plate)24 KB Swings (24/16kg)
Read moreWOD, 20.04.2019
A.Warm Up for B B.Teams of 3run 400m together120WBS (9/6kg)120Push upsrow 1500m (mmf 1350, ffm 1200, fff 1050)120 T2B120 DB Snatch (22,5/15kg)run 400m together only one is working, except the run!! TC. 35 min.
Read moreWOD, 19.04.2019
A.EMOM 12odd: 5 strict ring dipseven: 5 bent over row B.AMRAP 186 ring dips12 Box Jumps18 air squats24 sit ups
Read moreWOD, 18.04.2019
A.6/5/4/3/3/3deadlift B.10-9-8-7-6-5-4-3-2-1deadlifts (80/60kg)WBS (9/6kg) TC. 15 min.
Read moreWOD, 17.04.2019
A.6 x 4 repsPush Jerks B.Buy In: 400m run4 rounds10 STHO (42,5/30kg)10 Kettlebell Swings (24/16kg)10 Burpees10 Pull upsBuy out 40 DUs TC. 15 min.
Read moreWOD, 16.04.2019
A.EMOM 103 Hang Power Cleans B.AMRAP 1010 Hang Power Cleans (47,5/35kg)10 T2B10 WBS (9/6kg)
Read moreWOD, 15.04.2019
A.5 rounds for quality:7 V-ups7 hollow rocks7 sec. hollow hold20 sec. rest B.EMOM 84 Front Squats C.AMRAP 126 Front Squats (50/35kg)12 Pull ups24 Sit ups
Read moreWOD, 13.04.2019
A.6 x 6 reps deadlift B.5 Rounds for Time7 Deadlifts (80/60kg)14 Pull-Ups21 Burpees TC. 20 min.
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