A. EMOM 12 odd: 3/3 weighted Pistols even: 5 Tempo Push ups 31X1 B. 1-2-3-4-5-6-… Burpees Air Squats AMRAP 1 rest 1 min. AMRAP 2 rest 2 min. AMRAP 3 rest 3 min. AMRAP 4 rest 4 min. AMRAP 5
Read moreOutdoor WOD, 23.05.2020
A. EMOM 18 1: 6/6 single arm floor press 2: 8/8 biceps curls 3: 6/6 single arm bent over row B. AMRAP 14 8 Pike Push ups 12 superband Deadlifts 16 PVC OH Squats
Read moreOutdoor WOD, 22.05.2020
A. Core Tabata: 4x 20/10 V-ups rest 60 sec. 4x 20/10 superman punches rest 60 sec. 4 x 20/10 prone plank hip drops B. Filthy 50 – outdoor version 50 DUs Push ups Bent over row w plate Sit ups Jumping Jacks OH lunges w plate T2KB KB swings...
Read moreOutdoor WOD, 21.05.2020
A. Warm up for B B. in teams of 2 (i go you go) 2-4-6-8-10-… single arm DB Thrusters (each arm) burpees over DB AMRAP 10 rest 4 min. AMRAP 8 rest 3 min. AMRAP 6 rest 2 min. AMRAP 4 switch after each exercise
Read moreOutdoor WOD, 20.05.2020
A. EMOM 12 odd: 5/5 single leg deadlifts even: 8-10 banded triceps extensions (hold 2 sec.) B. AMRAP 20 50-40-30-20-10 KB deadlifts (24/16kg) single arm DB hang clean (22,5/15kg) start each round with 200 m run!!! remaining time: accumulate max...
Read moreOutdoor WOD, 19.05.2020
A. EMOM 14 odd: 4/4 single arm DB strict Press + 2/2 single arm DB Push Press even: 1 Tempo Goblet Squats (15 sec. down, 15 sec. up) B. 3 rounds, 1 minute per station: 1: max. single DB STOH (22,5/15kg) 2: max. KB Swings (24/16kg) 3: max. jumping...
Read moreOutdoor WOD, 18.05.2020
A. Core: 3 rounds of: 30 sec. russian twist 30 sec. rest 30 sec. tuck ups 30 sec. rest 30 sec. flutter kicks 30 sec. rest B. from 0-12 min. 50-40-30-20-10 DUs air squats from 12-22 min. 40-30-20-10 DUs push ups from 22-30 min. 30-20-10 DUs...
Read moreOutdoor WOD, 15.05.2020
A. Snatch Technique with PVC EMOM 4 3 Snatch DL to knee (3 sec. Pause) + 3 Snatch DL EMOM 4 6 Upper Cut Drills EMOM 4 3 High Pulls + 3 Muscle Snatch EMOM 4 6 Snatch Balance EMOM 4 3 Power Snatch + 3 Power Snatch and OH Squat B. AMRAP 12 10
Read moreOutdoor WOD, 14.05.2020
A. Warm up for B B. For time: in teams of 2 4 rounds: A. 400 m run B. AMRAP 10 alt. single DB Devil Presses (22,5/15kg) 20 alt. lunges then 4 rounds: A. 400 m run B. AMRAP 5/5 single arm DB Thrusters (22,5/15kg) 20 single leg V-ups TC. 45 min.
Read moreOutdoor WOD, 13.05.2020
A. work on DUs for 15 minutes B. For time 100-80-60-40-20 DUs 50-40-30-20-10 Single arm DB hang cleans (22,5/15kg) 25-20-15-10-5 Burpees TC: 20 min
Read moreOutdoor WOD, 12.05.2020
A. EMOM 12 odd: 5/5 single leg deadlifts even: 3/3 weighted pistols (or cossack squats) B. For time: 100 push ups 200 sit ups 300 air squats TC. 30 min.
Read moreOutdoor WOD, 11.05.2020
A. EMOM 6 5 narrow Grip OH Squats then EMOM 8 4/4 DB/KB Push Press B. AMRAP 15 8/8 single arm KB STOH (24/16kg) 16 KB Swings (24/16kg) 24 Toes to KB
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