Workout of the Day

WOD 17.09.19

70351018_2513634345360858_3800618617519734784_n

« Karabel » 10 rounds for time of 3 power snatch 15 wall ball shots Rx+ : squat snatches – 60/40kg – 20lb/14lb Rx : 60/40kg – 20lb/14lb Intermediate : 40/30kg – 20lb/14lb Beginner : 20/15kg – 14lb/10lb The « Karabel » benchmark WOD… Read more »

WOD 15.09.19

img_7552

Team WOD (teams of two) AMRAP 20′ Teammate A : 20 dumbbells deadlifts 20 dumbbells suitcase walking lunges 10 alt one-arm dumbbell power snatches Teammate B : 250m row –> Switch every 250m –> continue the AMRAP where your teammate… Read more »

WOD 14.09.19

_u5a4510

6 rounds for time of 50 double unders then 5 sets of 1 hang power clean 1 thrusters 1 shoulders to overhead Rx : 60/40kg Intermediate : 40/30kg Beginner : 20/15kg

WOD 11.09.19

l-sit

CORE training : double Tabata : 4 sets of 20″/10″ parallette shoot through 20″/10″ hollow hold 20″/10″ arch hold 20″/10″ L-sit Metcon : AMRAP 3′ 5 dumbbells box step up 5 dumbbells thrusters 1’ rest AMRAP 3′ 5 pull ups… Read more »

WOD 09.09.19

img_0599

Team WOD (teams of two) Rx + Intermediate : 2000m row 150 sit ups (face to face with med ball) 1000m row 120 burpees 500m row 100 double dumbbells ground to over heads (2×15/10kg) Beginner : 1500m row 150 sit ups  (face to face with… Read more »