A.4/4/3/3/2/2deadlifts beg.: 6×5 reps B.AMRAP 158 deadlifts (80/60kg)16 WBS (9/6kg)24 Sit ups perform every 3 minutes 6 lateral Bar Burpeesstart with Burpees!!!
Read moreWOD, 15.01.2019
A.EMOM 63 Clean High Pullrest 2 min.EMOM 83 Power CleansB.AMRAP 101-2-3-4-5-6-…Power Cleans (60/45kg)2-4-6-8-10-12-…Pull ups
Read moreWOD, 14.01.2019
A.EMOM 85 Back Squatsrest 3 min.EMOM 64 Thrusters B.AMRAP 105 Thrusters (42,5/30kg)10 T2B15 Box Jumps (61/51cm)
Read moreWOD, 12.01.2019
A.7×4 repsOverhead Squats B.AMRAP 101-2-3-4-5-6-7-8-…OH Squats (42,5/30kg)lateral Bar Burpees
Read moreWOD, 11.01.2019
A.6×5 repsstrict Press B.21-15-9 WBS (9/6kg)push upsT2Bburpees to a target TC. 15 min.
Read moreWOD, 10.01.2019
A.EMOM 12odd: 3/3 weighted Pistolseven: 30 sec. DUs B.AMRAP 1410 alternating Pistols20 KB Swings (24/16kg)40 DUs
Read moreWOD, 09.01.2019
A.EMOM 12: odd: 2 strict + 2 kipping pull upseven: box high jumpB:AMRAP 1410 pull ups15 Sit ups20 Box Jumps (61/51cm)
Read moreWOD, 08.01.2019
A.8/8/6/6/4/4Back Squats B.AMRAP 1020 Goblet Squats5 Kettlebell Swings 15 Goblet Squats10 Kettlebell Swings 10 Goblet Squats15 Kettlebell Swings5 Goblet Squats20 Kettelbell Swings rest of time: max reps Push ups 24/16kg
Read moreWOD, 07.01.2019
A. 5 rounds for quality7 V-ups7 hollow rocks7 sec. hollow hold20 sec. rest B.EMOM 82 Push Press + 2 Push Jerks C.AMRAP 1240 DUs20 STOH (42,5/30kg)10 lateral Bar Burpees
Read moreWOD, 05.01.2019
A.EMOM 12odd: 2 Squat Clean (Beg.: 3 Power Clean)even: 4-6 strict T2B B.AMRAP 125 Squat Cleans (50/35kg)10 T2B15 WBS (9/6kg)
Read moreWOD, 04.01.2019
A.Find your 3 RM Deadlift B.4 x 3 min. AMRAP + 1 min. rest3 Deadlifts (100/80kg)6 HSPU9 Air Squats
Read moreWOD, 03.01.2019
A.Every 90 sec. for 7 sets4 Front Squats B.Buy in:25 Med Ball Situps (9/6kg) 15-12-9FS (40/30kg)Pull ups 12-9-6FS (50/40kg)C2B Pull ups ( RR x 2) buy out:25 Med Ball Situps (9/6kg) TC. 18 min.
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