Workout of the Day

WOD 23.05.18

img_6302

Rx : 5 rounds for time of 80 double unders 5 wall walk + 20/14 hand stand shoulder taps 10 alterneted one arm squat snatch (30/20kg) 20 one arm over head walking lunges (30/20kg) 10 strict toes to bar Intermediate… Read more »

WOD 22.05.18

img_2985

Rx : 6 rounds for time of 50 double unders 1 hang SQUAT snatch (60/40kg) 5 overhead squat (60/40kg) 5 kettlebell wind mill (L) (24/16kg) 5 kettlebell wind mill (R) (24/16kg) Intermediate : 6 rounds for time of 30 double unders or 100… Read more »

WOD 17.05.18

img_1245-1

Team WOD : (teams of two) 3 rounds for time of: Rx : 800m run 50 med ball cleans (20lb/14lb) 50 box jumps (24″/20″) Intermediate : 800m run 40 med ball cleans (20lb/14lb) 40 box jumps (24″/20″) Beginner : 600m run 25 med… Read more »

WOD 16.05.18

img_4114

Team WOD (teams of two) : – one teammate works at a time. – teammate switch every 30″ AMRAP 12′ Rx : 3 deadlifts (150/100kg) 9 GHD sit-ups Intermediate : 3 deadlifts (100/70kg) 12 sit-ups Beginner : 3 deadlifts (60/40kg) 9 sit-ups

WOD 15.05.18

img_5705

EMOM 20′ (one minute ON – one minute OFF) Odd minutes are an AMRAP.. Continue counting where you stopped the round before. Rx : odd : 6 toes to bar 6 alternated dumbbell power snatch (22.5/15kg) 6 burpees even :… Read more »

WOD 14.05.18

img_1331

21 – 15 – 9 reps of – double kettlebells clean – double kettlebells front squat – double kettlebells shoulder to overhead –> 50 double unders at the end of each round …for time ! Rx : 2×24/16kg – 50… Read more »