A.5 rounds for quality:7 V-ups7 hollow rocks7 sec. hollow hold20 sec. rest B.EMOM 12odd: 3-5 weighted Pull upseven: 3/3 weighted pistols C.AMRAP 1215 Goblet Squats5 Pull ups10 Goblet Squats10 Pull ups5 Goblet Squats15 Pull ups (24/16kg)
Read moreWOD, 22.05.2019
A.EMOM 12odd: 5 HSPUeven: 2 strict + 3 kipping T2B B.AMRAP 126 HSPU9 T2B12 WBS (9/6kg)
Read moreWOD, 21.05.2019
A.5 x 5 reps Front Squat B.AMRAP 1010 push ups10 sit ups10 (5/5) one arm DB OH lunges (22,5/15kg)
Read moreWOD, 20.05.2019
A.EMOM 103 Clean & Jerk B.Buy in: 50 DUs4 rounds6 Clean & Jerk (50/35kg)9 Pull ups12 KB Swings (24/16kg)Buy out. 50 DUs TC. 15 min.
Read moreWOD, 18.05.2019
A.EMOM 63 Hang Power Snatch B.Teams of 2: AMRAP 5A: 16/12 cal rowB: AMRAP Hang Power Snatch (40/30kg)rest 2 min.AMRAP 5A: 16/12 cal bikeB: AMRAP push upsrest 2 min.AMRAP 5A: 20 BurpeesB: AMRAP WBS (9/6kg)
Read moreWOD, 17.05.2019
A.every 90 sec. for 8 rounds3-5 Bar MUs (5 jumping BMUs)or3 C2B + 3 ring dips B.5 rounds for time:7 C2B Pull ups14 STOH (42,5/30kg)21 Box Jump overs (61/51cm) TC. 15 min.
Read moreWOD, 16.05.2019
A.6 x 3 repsdeadlift B.10-9-8-7-6-5-4-3-2-1deadlifts (75% of A)Burpees TC. 15min.
Read moreWOD, 15.05.2019
A.6/6/4/4/3/3Back Squats B.AMRAP 1212 T2B12 KB Swings (24/16kg)12 Box Jumps (61/51cm)
Read moreWOD, 14.05.2019
A. work on your weakness for 15 minutes B.„Cindy“AMRAP 20 5 Pull ups10 push ups15 air squats
Read moreWOD, 13.05.2019
A. EMOM 620 sec. L-Sit Hang20 sec. hollow rocks20 sec. superman hold B.5 x 5 repsFront Squats C.AMRAP 1020 WBS (9/6kg)20 sit ups
Read moreWOD, 11.05.2019
A.EMOM 121: 5 strict Pull ups2: 10/8 cal row (long hard pulls, technique)3: 4/4 half kneeling DB Press B. 2 rounds of:max reps in 1 minute per station1: strict pull ups2: cal Airbike3: strict ring dips4: cal row5: strict T2B6: rest
Read moreWOD, 10.05.2019
A.6 sets of:2 Power Clean + 2 Front Squats B.for time:40 Air Squats15 PowerClean (60/40kg)40 Air Squats12 Power Clean (60/40kg)40 Air Squats9 Power Clean (60/40kg) TC. 15 min.
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