1.Stamina Squats 2.Clean and Jerk Complex 3.Conditioning
Read moreWOD 30.11.2018
WOD 14.11.2018
1.Push Jerk – 12′ 7 sets 20 reps at empty bar 5 reps at 40% and 50% 3 reps at 65% and 75% 2 sets x 1 rep at 80% 2.Start Up – 5′ Bear Complex – empty barbell 3.MetCon 9′ AMRAP 4 Hang Squat Clean 5 FS 6 Burpee...
Read moreWOD 12.11.2018
1.Snatch 6 sets of 2 PSN + 1 OHS start at 40 %, and load 10% every set 2.Start Up 5′ min 5 Burpee 5 TTB 5 Box Over 5 OH Swing 3.MetCon 7 SqSnatch 14 Pull Up 21 ShTOH Rx 40/30 kg Sc 35/25 kg 4.FS EMOM x 9′ 3 at 60%
Read moreWOD 05.11.2018
1.Snatch EMOM Start at 50 % of RM and adding 5/2,5 kg every set. Stop before failure. 2.FS Every 90 sec – at 60 % x 2 reps – at 70 % x 2 reps – at 80 % x 2 reps x 3 sets 3. WOD 16′ AMRAP 2 Ring MU 20/18 Cal Row
Read moreWOD 02.11.2018
1.Clean and Jerk Complex 2.EMOM Squat Session 3.”Chubaka” 10′ AMRAP 3 MU 5 Thruster 60/40 7 Box Jump 70/60 Rx – MU; 60/40; 70/60 Sc – C2B; 50/30; 60/50 Newbie – Pull Ups; 40/30; 50/40
Read moreWOD 20.04.2018
1. “The Chief” Five 3-minutes rounds AMRAP in 3 minutes 3 Power Cleans 60/40 6 Push Ups 9 Air Squats *then Rest 1 minute 2.Strength Front Squat – for 1 RM
Read moreWOD 18.04.2018
1.Conditioning 1.A. 3 RFT 20 Thrusters 20 Box Overs Rest 2 minutes 1.B. 3 minutes AMRAP of Hang Power Cleans 2. Strenght FS 10-8-6-4-2 reps * increase weight every set, last set at 85-90 % of RM
Read moreWOD 11.04.2018
1.Stamina EMOM x 7 1 x Squat Snatch at 70 % RM 2. Strenght Jerk from racks – build to a heavy for the day 3. Conditioning 3 RFT 15 Burpee OTB 15 TTB 15 FS 4. Odd Object 1 min – D-ball hold 2 min – D-ball carry alt for 4...
Read more