WOD 4.1.2021

WOD 4.1.2021

WOD 4.1.2021 A/ BACK SQUAT Every 2 min x 5 8 rep B/ SUPPORT Every 2 min x 3 12 DB Romanian deadlift C/ WORK 3 min ON – 1 min OFF x 4 20 KB swings @32/24kg 20 push ups Max cal bike / ski in the remaining...
WOD 3.1.2021

WOD 3.1.2021

WOD 3.1.2021 “BUILDING” A/ Bent over row Every 2 min x 4 8 rep @as heavy as possible B/ Upper Pump EMOM 9 1/ 12 biceps curls 2/ 12 Diamond push ups 3/ 12 DB plank row C/ Strict Pull up 00:00 – 05:00 1RM weighted pull ups 00:05 – 10:00 EMOM 5 x...
WOD 2.1.2021

WOD 2.1.2021

WOD 2.1.2021 “HAPPY NEW YEAR” TEAM OF 2 AMRAP 40 800m run together 42/30/18 Over head squat @60/40 Toes to bar 600m run together 42/30/18 Russian KB swings @32/24 HSPU 400m run 50 down ups...
WOD 1.1.2021

WOD 1.1.2021

WOD 1.1.2021 “HANGOVER” CARDIO AMRAP 40 400m run 20 Burpee box over 40 Cal (any erg) 20 DB box step ups @1×22.5/15kg
WOD 31.12.2020

WOD 31.12.2020

WOD 31.12.2020 “BYE BYE 2020” TEAM OF 2 AMRAP 20 200 cal assault bike / Row / ski Then, Max rounds of : 30 Push Press @40/30 30 burpee over the bar 30 partner wall balls Rest 4 minutes AMRAP 21 Complete 100 Pull ups 80 Single arm DB thrusters 60 HSPU 40...
WOD 30.12.2020

WOD 30.12.2020

WOD 30.12.2020 “CHRISTMAS GAINZ 2.0” A/ CLEAN 00:00 – 10:00 1RM CLEAN B/ SNATCH 10:00 – 20:00 1RM SNATCH C/ THRUSTER 20:00 – 30:00 1RM THRUSTER D/ ROW @30:00 1k ROW...