AMRAP 6 30/20 cal row 20 push ups rest 3 min. AMRAP 6 30/20 cal bike 20 V-ups rest 3 min. AMRAP 6 30/20 cal ski 20 alt. OH lunges (20/15kg barbell) rest 3 min. AMRAP 6 30/20 cal row 20 alt. DB Snatch (22,5/15kg) rest 3 min. AMRAP 6 30/20 cal bike...
Read moreWOD, 06.06.2020
A. practice DUs for 15 minutes then EMOM 5 4-6 strict T2B B. 4 rounds for time: 30 DUs 20 Thrusters (20/15kg) 10 T2B TC. 14 min.
Read moreWOD, 05.06.2020
A. EMOM 4 2-3 Clean Pulls EMOM 4 2-3 slow Pull Muscle Cleans EMOM 6 2 Power Cleans (pause at mid knee for 2 sec.) B. 7 rounds of: 15 KB Swings (24/16kg) 15 Power Cleans (45/30kg) 15 Box Jumps (61/51cm) TC. 18 min.
Read moreWOD, 04.05.2020
A. EMOM 12 odd: 4-6 strict Pull ups even: 20-30 sec. L-sit hang B. 3 rounds for time: 10 Burpees 25 Pull ups 40 sit ups TC. 15 min.
Read moreWOD, 03.06.2020
A. 5 x 8-10 reps Front Squats B. 3 x AMRAP 4 6 deadlifts (50/35kg) 9 WBS (9/6kg) 12 alt. front rack lunges (50/35kg) 2 min. rest
Read moreWOD, 02.06.2020
A. 6 x 8 reps strict Press B. 5 rounds of 12 T2B 15 Push Press (42,5/30kg) 18 single DB Box Step ups (61/51cm-22,5/15kg) TC. 18 min.
Read moreMurph Day, 01.06.2020
1 mile run 100 pull ups 200 push ups 300 air squats 1 mile run (9/6kg weight vest)
Read moreEndurance, 31.05.2020
4 rounds of: 90 sec. on/90 sec. off 15/12 cal bike max reps. burpee box jump over rest 3 min. 4 rounds of: 90 sec. on/90 sec. off 15/12 cal row max reps. goblet squats (24/16kg) rest 3 min. 4 rounds of: 90 sec. on/90 sec. off 75 DUs or 100 SUs...
Read moreWOD, 30.05.2020
A. 6 x 5 reps deadlift B. 2 x AMRAP 6 15 WBS (9/6kg) 12 lateral bar burpees 9 Deadlifts (80/60kg) rest 3 min. between AMRAPs
Read moreWOD, 29.05.2020
WELCOME BACK!!! A. 5 rounds 15 sec. active hang 15 sec. passive hang 30 sec. rest then E2MOM for 6 rounds 8 Back Squats (choose lighter weight, focus on technique and a controlled movement) B. 15-21-27-21-15 HR push ups ring rows box jumps...
Read moreOutdoor WOD, 27.05.2020
A. 3 rounds of: 15 Seconds of Dumbbell Lateral Raise 15 Second Dumbbell Lateral Raise Hold 15 Seconds of Dumbbell Front Raise 15 Second Dumbbell Front Raise Hold 15 Seconds of Dumbbell Strict Overhead Press 15 Second Dumbbell Strict Overhead Hold...
Read moreOutdoor WOD, 26.05.2020
= Outdoor WOD, 25.05.2020 🙂
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