1.Stamina workout 2.MetCon wod 3.BS
Read moreWOD 08.01.2018
WOD 07.01.2018
1. Snatch session 2. ‘DT’ 3. MetCon
Read moreWOD 27.11.2018
1.Gymnastics 4 sets x 6 Strict Pull Ups + 6 C2B + 3 MU 4 sets x 10 Strict Ring Dips 2.MetCon 10-20; 8-16; 6-12; 4-8; 2-4 : Strict HSPU – SDHP KB 24/16 3.E4MOM 200 Run – 10 TTB – 10 Push Ups
Read moreWOD 23.11.2018
1.Push Press 3 sets x 10 reps at 60%, 63% and 65% of RM 2. Conditioning For Time 5-4-3-2-1 Sandbag Clean MU 3′ REST 10-8-6-4-2 C2B Power Cleans 60/40 3′ REST 15-12-9-6-3 Pull Ups Power Cleans 40/30 * RX division – all workouts *...
Read moreWOD 21.11.2018
1.Snatch Complex E2MOM x 12 min 1 Snatch – 1 Snatch Balance – 1 Hang Snatch 2 sets at 50%, 2 sets at 60%, 2 sets at 70% 2.EMOM x 10 min Alternate : 1 st – 3 reps FS at 70% 2 nd – 3 reps DL at 70% 3.MetCon For Time ...
Read moreWOD 15.11.2018
1.Strict Gymnastics HSPU 2.Start Up 5 min AMRAP 5 TTB 5 Burpee 5 Pull Ups 5 Box Overs 3.MetCon 10 min AMRAP 10 OHS 50/35 50 DU 20 SDHP 50/35 50 DU 10 OHS 50/35 4.Strength 15 min Find daily 3 RM of DL
Read moreWOD 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 13.11.2018
1.Squat Clean 7 sets 2.Start Up 4 min 5 Plate Long Cycle 20/10 5 Burpee Over it 3.MetCon 20 min AMRAP 5-10-15 DL – Push Ups HR – Weighted Air Squats Rx – DL 100/65; Plate 20/15 Sc – DL 70/45; Plate 15/10 Newbie – DL...
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 09.11.2018
1. FS Triple for the Day 2. 3 x 3 FS at 80 % of the Triple of the Day 3. MetCon 50 Db Snatch 150 DU 50 Hang Power Clean 150 DU 50 Db Snatch Rx + Db Snatch 22,5/18; HPC 70/40; DU Rx Kb Snatch 20/16; HPC 50/35; DU Scaled Kb Snatch 16/12;
Read moreWOD 06.11.2018
1.Clusters 10′ min EMOM x 1 rep *increase weght every set, max to 90% 2.Clean Pulls 6 sets x 3 at 90% of Clean RM 3.MetCon 6 RFT – 4 Power Cleans 75/45 – 10 Alt. Pistols – 12 UB TTB
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