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WOD 15.6.2021

15 Juni 2021

AMRAP FOR REPS
3x4 AMRAP/ 2m rest
4 min. AMRAP
25 cal assault bike
20 double DB hang cleans
max DB push press in remaining time
4 min. AMRAP
25 DB push press
20 cal assault bie
mas double DB hang cleans in remaining time
4 min. AMRAP
25 double DB hang cleans
20 DB push press
mas cal. assaul bike in remaining time

WOD 10.6.2021

10 Juni 2021

3 MIN. TO GET AS FAR AS POSSIBLE
5-10-15-20 deadlifts 80/60
10-15-20-25 wall balls
15-20-25-30 box jumps
rest 1 min.
5 MIN. TO GET AS FAR AS POSSIBLE..
rest 2 min.
7 min. to FINISH!!!

WOD 9.6.2021

09 Juni 2021

CARDIO STŘEDA
40 min. to get as far as possible
2000 m row
200 double unders
2 mile run
then
1000 m row
100 double unders
1 mile run

WOD 8.6.2021

08 Juni 2021

AMRAP FOR REPS
4 ROUNDS
40 sec of cal row
20 sec rest
40 sec of toes to bar
20 sec rest
40 sec of gouble ktb snatches
20 sec rest
40 sec of sit ups (feet anchored)
20 sec rest

WOD 12.12.2020

10 Dezember 2020

"AMRAP Double Fight Gone Bad Style In Teams of 2: 2min. of Max Cal Assault Bike 2min. of Max Pull-Ups/Ring ros 2min. of Max Front Squats 50/35 2min. of Max Lateral Burpees Over The Bar 2min. of Max Hang Power Cleans 50/35 2min. Rest Repeat For 3 Total Rounds (36min.)"

WOD 11.12.2020

10 Dezember 2020

"Weightlifting Strict Press A1: 8-10 Strict Barbell Press --- 90s REST ---
A2: 10-12 Incline DB Seal Rows --- 90s REST ---
Metcon (Time) For Time:
21-18-15-12-9 Deadlifts RX: 70/50 Box Jumps Cal Row"

WOD 10.12.2020

09 Dezember 2020

"Get as far as possible in 15min... 10 Burpees 20 Wall Balls (20/14lb.) 10 Burpees 30 Alt. DB Snatches (45/30lb.) 20 Wall Balls 10 Burpees 40 Push-Ups 30 Alt. DB Snatches 20 Wall Balls 10 Burpees 50 Double Unders 40 Push-Ups 30 Alt. DB Snatches 20 Wall Balls 10 Burpees

WOD 9.12.2020

09 Dezember 2020

28min. EMOM: Min. 1) 5 Back Squats out of the rack (60-65% of 1RM) Min. 2) 12 Toes-To-Bar Min. 3) 12/8 Cal Assault Bike Min. 4) 12 American KB Swings 32/24 *45s práce v každé minutě"

WOD 8.12.2020

08 Dezember 2020

"Vzpomínáme jak se vzpírá Every 5min. x 4 Rounds: Row 500m 1 Round Of ""DT"" DT is: 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks

WOD 6.10.2020

06 Oktober 2020

Strength WEEK 3. – 22min For quality of:

30 Double Unders
1min 1-Arm OH Kett. Hold (R) 10 Heavy Slam Ball over Shoulder 1min 1-Arm OH Kett. Hold (L) 90sec. FLR High Plank 10 Down Up

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