View Post

WOD | 23.05.2017

AFAP (As Fast As Possible)
5 rounds of
5 Shoulder Presses 50/35kg
10 Push Pressesx 50/35kg
20″ second L-Sit
80 Double-unders

StrengthWOD
Back Squat
5-5-5-5-5-5 @80% 1RM or same as last week

Push Press
5-5-5-5-5-5 @80% 1RM

Bicep C(kuch kuch)urls
15-15-15 I Go U Go

View Post

WOD | 22.05.2017

AHAP (As Heavy As Possible)
Overhead Squat
2-2-2-2-2

AFAP (As Fast As Possible)
9-15-21 reps of
Deadlift 100/70kg
Overhead Squat 60/40kg
*You can only use one Barbell

StrongmanWOD
Funstuff
50m Zercher Carry

AFAP (As Fast As Possible)
8 rounds of
15/10 Calorie Row
30m Overhead Lunge 1-arm
2 Stone 2 Shoulders

View Post

WOD | 21.05.2017

In teams of 3.
In 15′ minutes Person A, B and C row As Many Meters As they can in max 5′ minutes.
Set the rower for “Avg 500 meter pace” and stop and record the time at the instant you fall under the 2:00 minute average (2:00 for men and 2:10 for women). Note the distance.
*Score is total distance.

– Then,
AFAP (As Fast As Possible)
21 Thruster, each
Run 400m together
18 Thruster, each
Run 400m together
15 Thruster, each
Run 400m together
*While Person A does the Thrusters, Person B does nothing, Person C does Pull Up Hold.

View Post

WOD | 20.05.2017

AFAP (As Fast As possible)
3 rounds of
800m Run
30 Kettlebell Swings 24/16kg
30 Pull Ups

OlyWOD
Warm up (12 minutes)
2 sets Overhead Squat complex
5 reps at “normal” speed
5 reps in slomo
5 reps with bounce in bottom
*First set empty bar. Second set add 2x5kg

Snatch warm up (15 minutes)
5 reps each movement | All from High Hang
1. Bouncing Drill | 3 Bounces + 1 Snatch Pull
2. Bouncing Drill | 3 Bounces + 1 Muscle Snatch
3. Bouncing Drill | 3 Bounces + 1 Power Snatch
4. Bouncing Drill | 3 Bounces + 1 Deep Power Snatch
5. Overhead Squat
6. Bouncing Drill | 3 Bounces, 1 Squat Snatch

Starting position set up (18 minutes)
5 reps each movement | All from ground
1. Snatch Grip Deadlift Pause 3″sec at Knees
2. Snatch Pulls*
3. Muscle Snatch*
4. Power Snatch*
5. Deep Power Snatch*
6. Squat Snatch*
*Must be TnG

E2MO2M (Every 2 Minutes On the 2 Minutes)
6 times
1 Hang Power Snatch
2 Overhead Squats
1 Hang Squat Snatch
2 Overhead Squats
1 Squat Snatch
*As heavy as you can

View Post

WOD | 19.05.2017

AFAP (As Fast As Possible)
5 rounds of
60″ seconds Handstand Hold
20 Front Rack Lunges 60/40kg
15 Toes to bar