A. work on Handstand Skill for 20 minutes (HSPU, HSW, HS hold, etc.) B. AMRAP 15 200 m run 5 strict HSPU 7 T2B 12 goblet squats (24/16kg)
Read moreWOD, 24.07.2020
A. Work on Muscle ups for 30 minutes (progressions, Pull ups, Kip Swing, JBMU, etc.) B. AMRAP 8 12 Pull ups 8 alt. single arm devil press (22,5/15kg)
Read moreWOD, 23.07.2020
A. E2MOM for 6 sets 4-5 deadlifts B. 5 x AMRAP 2 5 deadlifts (100/70kg) 45 DUs (90SUs) max reps push ups rest 2 min. score = reps push ups
Read moreWOD, 22.07.2020
A. Every 90 sec. for 5 sets 5 Power Jerks then 5 sets of 1 Jerk (Power or Split) B. 3 rounds of 20 alt. single arm OH Reverse Lunge, alternate arm every 5th rep (22,5/15kg) 20 Goblet Rack Box Step Ups (22,5/15kg, 61/51cm) 20 Single Arm Push...
Read moreWOD, 21.07.2020
A. Work up to heavy 2 reps Squat Clean (Power Clean + Front Squat) B. AMRAP 8 15 Kettlebell Swing 12 Box Jumps 9 Wall balls
Read moreWOD, 20.07.2020
A. 5 x 8 reps strict Press (ascending weight) B. 800 m run 30 Knees to Elbow 20 Bar Facing Burpees 10 Push Press (50/35kg) 20 Bar Facing Burpees 30 Knees to Elbow 800 m run TC. 20 min.
Read moreEndurance, 19.07.2020
00:00 – 00:15 21-15-9 Cal row Burpees over rower 15:00 – 30:00 1 min each station for max reps (cal) Box jumps (61/51cm) HR Push ups Cal airbike Lunges rest 30:00 – 45:00 50-40-30-20-10 G2OH with a plate (15/10kg) Situps
Read moreWOD, 18.07.2020
A. Practice DUs/TUs for 15 minutes B. 21-15-9 Thrusters (42,5/30kg) American KB Swings (24/16kg) start each round with 50 DUs(100 SUs) TC. 12 min.
Read moreWOD, 17.07.2020
A. EMOM 12 odd: 30 sec. max reps strict pull ups even: 4-6 strict HSPU B. AMRAP 5 5 strict HSPU 12 cal Airbike rest 2 min. AMRAP 5 10 alt. DB Snatches (22,5/15kg) 12 cal row rest 2 min. AMRAP 5 10 Pull ups 5 Burpee Box Jump overs (61/51cm)
Read moreWOD, 16.07.2020
A. Find your 5 RM in 15 minutes Front Squat B. AMRAP 10 15 goblet squats (24/16kg) 5-10-15-20-… Ring Rows „Finisher“ 3 rounds 30 sec. side plank hold each side 30 sec. rest 20 alt. single leg V-ups 30 sec. rest
Read moreWOD, 15.07.2020
A. Build up for a heavy triple in 15 minutes deadlifts then EMOM 5 4-6 strict T2B B. EMOM 12 1: 15/12 cal Air Bike 2: 4 Deadlifts (80/60kg) + 4 Box Jumps (61/51cm) 3: 12 T2B
Read moreWOD, 14.07.2020
A. Work up to heavy 3 reps strict press in 15 min. then EMOM 5 5 Push Press (last weight of strict press) B. AMRAP 9 6 STOH (50/35kg) 12 lateral bar burpess 15 WBS (9/6kg)
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