por admin Oct 21, 2019 | Wod
Warmup: – 3 x 1´Pizza Game Strength: 5 mins to warm up, then every 3´ x 5 sets: – Front Squats: *Set 1: 8 @ 60% *Set 2: 8 @ 70% *Set 3: 6 @ 80% *Set 4: 4 @ 85% *Set 5: 2 @ 90% Strength: E2mom for 10´ – 5x Bent over Row AHAP + 3 Tall Box Jumps WOD: 5...
por admin Oct 16, 2019 | Wod
Warmup: – 5´DU Strength: 5 Rounds – Bench Press: *10-8-6-4-2 *Build over. Try 2 RM Gymnastics: E90sec for 12´ – Toes to Bar: *choose a number between 6-10 reps WOD: 14´Ladder (2-4-6-8-10…) – Box Jumps with 60.0cm / 50.0cm – Overhead...
por admin Oct 14, 2019 | Wod
Warmup: – 3 x Burguener W/Up Strength: E2mom for 12´ – Snatches: *1 POWER SNATCH, 2 SQUAT SNATCH *Sets 1-3: 70% (of 1RM Snatch) *Sets 4-6: 75% Strength: E90sec for 12´ – 10x Bent over Row AHAP WOD: 3 x 4´Amrap. Rest 2´between – 400m Run –...
por admin Oct 13, 2019 | Wod
Warmup: – 10x BearComplex Strength: E2mom for 12´ – Cleans: *POWER CLEAN, FRONT SQUAT, PAUSE JERK, CLEAN & JERK *Hold the split jerk receiving position for 3s before recovery on the first rep. *Sets 1-2: 65% of 1RM C&J *Sets 3-4: 70% *Sets 5-6:...
por admin Oct 10, 2019 | Wod
Warmup: – Foam Roller Strength: E3mom for 15´ – Back squats: *Set 1: 5 @ 60% of 1RM Front squat *Set 2: 5 @ 65% *Set 3: 5 @ 70% *Set 4: 5 @ 75% *Set 5: 5 @ 75% Strength: E2mom for 10´ – Push Press: *Set 1: 8 @ 60% *Set 2: 8 @ 70% *Set 3: 6 @ 80% *Set...
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