A.work on your weakness for 15 minutes B. AMRAP in Teams of 2 for 30 minutes:400m run (both)50 HR Push ups50 Box Jump overs (61/51cm)50 Med Ball Situps (6/4kg)50 target burpees
Read moreWOD, 19.06.2019
A.EMOM 12odd: 5 strict Pull upseven: 20 sec. L-Sit Hang B.40 WBS (9/6kg)20 Pull ups30 WBS (9/6kg)15 Pull ups20 WBS (9/6kg)10 Pull ups10 WBS (9/6kg)5 Pull ups TC.18 min.
Read moreWOD, 18.06.2019
A.6/6/6/4/4/4Fronst Squats B.AMRAP 1245 Air Squats45 Push ups45 DUs
Read moreWOD, 17.06.2019
A.EMOM 4 5 Power Cleans TnG (light weight)rest 1 min.EMOM 43 Power Cleans TnGrest 1 min.EMOM 4 1 Power Clean B.AMRAP 921 Sit ups15 KB Swings (24/18kg)9 Power Cleans (50/35kg)
Read moreWOD, 15.06.2019
A.practice DUs for 15 minutes B.Teams of 2 AMRAP 5row 900/850/800m (mm/fm/ff)then max reps Push upsrest 2 minutes AMRAP 5bike 2000/1800/1600 (mm/fm/ff)then max reps Pull upsrest 2 minutes AMRAP 5run 600 m togetherthen max reps WBS (9/6kg)rest 2...
Read moreWOD, 14.06.2019
A.6/6/6/4/4/4Deadlifts B.For time:24-18-12-6DB Snatches (22,5/15kg)run 400 m between each round TC. 15 min.
Read moreWOD, 13.06.2019
A.EMOM 102 Squat Cleansor2 x Power Clean + Frontsquat B.AMRAP 125 Squat Cleans (50/35kg)10 Box Jumps (61/51cm)15 push ups
Read moreWOD, 12.06.2019
A.EMOM 14odd: 4 strict HSPUeven: 4 strict T2B B.AMRAP 106 HSPU12 T2B18 KB Swings (24/16kg)
Read moreWOD, 11.06.2019
A.Find your 3 RM in 20 minutes:Front Squat beg.: 6 x 5 reps B.for time:50-35-20WBS (9/6kg)10-8-6C2B Pull ups TC. 15 min.
Read moreWOD, 10.06.2019
A.3 rounds 30 on/ 20 off1: plank2: superman hold3: hollow rocks B.6 x 3 repsPush Jerk C.AMRAP 1210 STOH (42,5/30kg)10 lateral Bar Burpees10 Air Squats
Read moreWOD, 08.06.2019
A.5 x 5 reps Back Squats B.Teams of 31500 m row42 Back Squats (60/40kg)42 WBS (9/6kg)750 m row30 Back Squats30 Burpees375 m row18 Back Squats18 HSPU TC. 25 min.
Read moreWOD, 07.06.2019
A.EMOM 12odd: 5 weighted Pull upseven: 30 sec. Ring support hold B.AMRAP 1015 Box Jumps10 Push ups5 pull ups
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