A. 6/6/4/4/3/3 deadlifts B. 21-15-9 complex 8 pullups 7 push ups 6 deadlifts (100/70kg) 8 burpees 7 T2B 6 ring dips 6 pullups 5 push ups 4 deadlifts (100/70kg) 6 burpees 5 T2B 4 ring dips 4 pullups 3 push ups 2 deadlifts (100/70kg) 4 burpees 3...
Read moreWOD, 05.10.2018
A. 5 x 8 reps Front Squats B. AMRAP 4 minutes: 20 DUs 10 Air Squats 1min. rest AMRAP 4 minutes: 12/10 cal row 10 push ups 1min. rest AMRAP 4 minutes 12 Box Jumps 20 Sit ups
Read moreWOD, 04.10.2018
A. Find your 3 RM Power Snatch beg.: work on technique: Snatch High Pull + Power Snatch B. AMRAP 12 3 Power Snatch (42,5/30kg) 9 T2B 15 KB Swings (24/16kg)
Read moreWOD, 03.10.2018
A. EMOM 12 odd: 2 C2B + 2 Pull ups even: 10 V-ups (weighted if possible) B. AMRAP 15 12 OH Lunges (20/15kg plate) 10 WBS (9/6kg) 5 C2B
Read moreWOD, 02.10.2018
A. Every 2 minutes for 20 minutes (10 sets) Power Clean + Squat Clean or 2 x Power Clean + Front Squat B. 21-15-9 Bar facing burpees Hang squat clean (50/35kg) TC. 12 min.
Read moreWOD, 01.10.2018
A. EMOM 12 odd: Push Jerk + Split Jerk or 3 x Push Jerk even: 4-6 strict T2B B. AMRAP 10 5 STOH (52,5/35kg) 10 deadlifts (52,5/35kg) 15 Box Jumps (61/51cm)
Read moreWOD, 29.09.2018
A. Every 2 minutes for 6 sets 3-6 Bar Muscle Ups or 4 C2B + 4 ring dips or 6 Pull ups + 4 ring dips or 8 RR (heavy!!!) + 6 dips B. “ Angie “ 100 Pull ups 100 Push ups 100 Sit ups 100 Air squats TC. 25 min.
Read moreWOD, 28.09.2018
A. 6/6/6/4/4/3/3 Back Squats B. AMRAP 16 50 WBS (9/6kg) 50 DUs 40 AB mat Sit ups 40 Air Squats 30 T2B 30 alternating Lunges 20 Burpees 20 KB Swings (24/16kg) 10 Push ups 10 Pull ups
Read moreWOD, 27.09.2018
A. Every 2 minutes for 10 minutes (5 sets) Clean + 2 FS + Jerk then Every 2 minutes for 6 minutes (3 sets) Clean + Jerk B. AMRAP 12 6 Cleans (60/45kg) 10 push ups 16 pull ups
Read moreWOD, 26.09.2018
A. find your 3 RM OH Squat B. go as far as possible in 12 minutes: 3-6-9-12-15-18-…. OH Squats (50/35kg) Box Jump Overs (61/51cm)
Read more25.09.2018
A. Work for a heavy complex power snatch + hang power snatch beg.: 2 power snatch + 2 hang power snatch for technique B. 15-12-9 power snatch (42,5/30kg) start each round with 10 Burpees 2 min. rest 9-6-3 hang power snatch (42,5/30kg) start each...
Read moreWOD, 24.09.2018
A. EMOM 14 odd: work on HSPU or HS walk even: 5/5 one arm DB/KB row B. 21-15-9 HSPU KB Swings (24/16kg) MedBall Ab mat sit ups (6/4kg) TC. 12 min.
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