29
05
2021
MB Run
800-m Run Then: 200-m MB Run (9/6 kg.) 20 MB Front Squats 20 Good Mornings (with DB) 3 rounds AMRAP 24 min.
27
05
2021
Adrian
3 Forward Rolls 5 Wall Climbs 7 Toes-to-bars 9 Box Jumps (60/50 cm.) 7 Rounds
26
05
2021
speed
Row 150 m 8 Burpees 20 Double-unders 6 Hang Squat Snatches (20/15 kg.) 3 Rounds
25
05
2021
Front-rack Lunges Chest-to-bar Pull-ups
8 Front-rack Lunges (60/40 kg.) 12 Chest-to-bar Pull-ups AMRAP 16 min.
24
05
2021
KB Swings Run Candlesticks
40 KB Swings (32/24 kg) 30 Shuttle Runs 40 KB Swings (32/24 kg) 30 Candlesticks 40 KB Swings (32/24 kg) 30 Shuttle Runs 40 KB Swings (32/24 kg)
23
05
2021
DL Hang Power Clean Front Squats Push Jerk
10 DB Deadlifts (17.5/10 kg.) 8 DB Hang Power Cleans 6 DB Front Squats 4 DB Push Jerks 10 Rounds
22
05
2021
Partner WOD
In partners: P1 performs 80 Double-unders P2 performs AMRAP: 10 Rev. Lunges 10 Push-ups Switch AMRAP 15 min.
20
05
2021
AMRAP Kelly
400-m Run 30 Box Jumps (60/50 cm.) 30 Wall Balls (9/6 kg.) AMRAP 35 min.
19
05
2021
Back Squats KB Carry
12 Back Squats (40/25 kg.) 100-m Single KB Carry (anyhow) (24/16 kg) 5 Rounds
18
05
2021
EMOM Row Jump Step-ups
1 min. Row 1 min. Mountain Climbers 1 min. Wall-lying Hands-to-feet 1 min. Single DB Step-ups (22.5/15 kg.) 1 min. Rest 3 Rounds
17
05
2021
Pull Push Squat
2 Rope Climbs 4 Squat Cleans (90/60 kg.) 8 HSPUs 16 KB Swings (24/16 kg) 32 Pull-ups 16 KB Swings 8 HSPUs 4 Squat Cleans 2 Rope Climbs
16
05
2021
DB „Fun“
20 DB Step-ups (one Db on back) (22.5/15 kg.) 200 m DB Carry (one anyhow) 20 Walking lunges 200 m Overhead DB Carry 30 Air Squats 2 Rounds
15
05
2021
Run Power Clean&Jerks
Run 100 m 2 Power Clean&Jerks (80/60 kg.) Every round add 100-m Run + 2 Power Clean&Jerks AFAP in 24 min.
14
05
2021
Hang DB Snatches Burpees
21-15-9 Hang DB Snatches (17.5/10 kg.) Lateral DB Burpee Jump-overs
13
05
2021
Bike 20/12 Cals – Strict Pull-ups or HSPU
20/12-cal. Bike With the time remaining in 3 min., perform: AMRAP Strict Pull-ups 2 Rounds 20/12-cal. Bike With the time remaining in 3 min., perform: AMRAP Strict HSPUs 2 Rounds
11
05
2021
10-5-5AMRAP
In 15 min.: 2k Row In 10 min.: 10 Power Snatches (50/30 kg.) 10 OH Squats 3 rounds In 5 min.: 10 Clapping Push-ups 10 SDHPs AMRAP 5 min.
10
05
2021
Small Chipper
10 Ring Muscle-ups 20 Thrusters (40/30 kg.) 30 Parallette Pass-throughs 40 Wall Balls (9/6 kg.) 50 V-ups 40 Back Squats 30 Heel Taps 20 MB Bear-hug Squats 10 Ring Muscle-ups