A. Find your 3 RM of Power Cleans B. „The Chief“ 5 rounds of 3 Minute AMRAP 3 Power Cleans (60/42,5kg) 6 Push ups 9 Air Squats 1 minute rest
Read moreWOD, 14.07.2018
A. Find a heavy complex in 20 minutes Snatch Balance + OH Squat or work on heavy 3-5 OH Squats B. 15-12-9-6-3 for time OH Squats (42,5/30kg) start each round with a 400m run TC: 18 minutes
Read moreWOD, 13.07.2018
A. EMOM 12 odd: 3 strict Press even: 3/3 pistols B. Max reps in 19 minutes 00:00-00:04 10 Burpees 10 Push Press (40/25kg) rest 4 minutes 00:08-00:11 8 WBS (9/6kg) 8 push ups rest 3 minutes 00:14-00:16 6 Air Squats 6 deadlifts (80/60kg) rest 2...
Read moreWOD, 12.07.2018
A. 6×8 reps Back Squats B. AMRAP 12 10 KB Swings (24/16kg) 15 Box Jumps (61/51cm) 20 Ab Mat Sit ups
Read moreWOD, 11.07.2018
A. 5 rounds 6 hollow to arch 12 sec. superman hold 24 sec. plank B. find your heavy double in 20 minutes Power Snatch + hang Power Snatch C. 3-6-9-12-9-6-3 reps Power Snatch front rack lunges 35/25kg TC: 15 minutes
Read moreWOD, 10.07.2018
A. EMOM 14 odd: 4 Front Squats even: 2 Kip swings + 2 T2B + 2 Kipping PUs B. 15-12-9-6-3 T2B WBS (9/6kg) Pull ups Air Squats Push ups TC: 15 minutes
Read moreWOD, 09.07.2018
A. 3/3/3/2/2/2 Clean and Push Jerk B. AMRAP 10 minutes 12 Clean 6 STOH 3 Thruster (40/25kg)
Read moreWOD, 07.07.2018
A. 5 rounds 6 V-ups 6 hollow rocks 6 sec. hollow hold 30 sec. rest B. 6×5 reps Back Squats C. AMRAP 12 minutes 5 Pull ups 10 Push ups 20 Goblet Squats (24/16kg)
Read moreWOD, 06.07.2018
A. EMOM 15 minutes 1: 5 Ring Push ups 2: 4 strict T2B 3: 3 strict HSPU B. AMRAP 12 minutes 5 HSPU 10 T2B 20 WBS (9/6kg) 40 DUs
Read moreWOD, 05.07.2018
A. Find your heavy complex: Power Clean + Squat Clean B. „Armando“ 21-15-9-6-3 Power Cleans (60/42,5) Box Jumps (61/51cm) Pull ups TC. 20 minutes
Read moreWOD, 04.07.2018
A. 3/3/3/3/3/3 deadlifts B. Buy in: 400m run 1-2-3-4-5-6-7-8-9-10 reps deadlifts (90/70kg) bar facing burpees Buy out: 400m run TC. 18 min.
Read moreWOD, 03.07.2018
A. 5 rounds 6 V-ups 6 Hollow rocks 6 sec. hollow hold 30 sec. rest B. find your 3 RM Push Jerks in 2 minutes C. AMRAP 10 minutes 5 Shoulder to Overhead (50/35kg) 10 deadlifts (50/35kg) 15 Box Jumps (61/51cm)
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