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WOD 12.12.2020

10 prosinec 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 prosinec 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 prosinec 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 prosinec 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 prosinec 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 říjen 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

WOD 5.10.2020

06 říjen 2020

10min EMOM of:

1st.: 5-6 Devil Press
2st.: 16/12cal. Row

WOD 4.10.2020

06 říjen 2020

4x TABATA, 1min Rest:
a) Tabata handstand push-ups
Rest 1 minute
b) Tabata Single leg squats
Rest 1 minute
c) Tabata Push ups
Rest 1 minute
d) Tabata Jumping lunges

WOD 3.10.2020

06 říjen 2020

Team of two person - Pyramid Double Helen For time:
Run 1200 meters
63 Kettlebell swing 24/16 36 Pull-ups
Run 800 meters
42 Kettlebell swings 24/16 24 Pull-ups
Run 400 meters
21 Kettlebell swings 24/16 12 Pull-ups

WOD 2.10.2020

06 říjen 2020

""SPRINT"" - For time of:
5-4-3-2-1 Cluster 40/25
10-8-6-4-2 Burpee Facing over Barbell
Time Cap 5min

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