WOD for Sunday, Jun 27, 2021
Hell-O Week 6 Day 1 5 rounds 0:40 handstand 100 single-under 10 ring inverted row 5 rounds 0:40 hang 1:00/ 50 double-under 10 kipping toes-to-bar 5 rounds 0:40 max cal ski 7 burpee box jump over 1:30 rest between rounds Hell-O Week 6 Day 2 Front Squat 3 – 70% 2 – 75% 1 – […]
WOD for Sunday, Jun 20, 2021
Hell-O Week 5 Day 1 3 rounds 1:00 handstand 200 single-under 15 ring inverted row 3 rounds 1:00 hang 2:00/ 100 double-under 15 kipping toes-to-bar 3 rounds 1:00 max cal ski 10 burpee box jump over 3:00 rest between rounds Hell-O Week 5 Day 2 Back Squat 3 – 70% 2 – 75% 1 – […]
WOD for Sunday, Jun 06, 2021
Hell-O Week 3 Day 1 3 rounds for quality 18 cossack squat (lassan, feszesen és váltott lábbal) 15 gymnasic swing (technika legyen a fókuszban) 12 hollow rocks 9 burpee 5 kör 60” kézenjárás/ kézenállásban vállérintés/ kézenállás 8-10 kipping/ butterfly pull-up/ chest-to-bar 2 tempo pistol – bal láb (5 mp lefelé 3 mp stop alsó pozíció) […]
WOD for Monday, May 24, 2021
Hell-O Week 1 Day 1 EMOM 12: 1.) 12 gymnastic swing 2.) 12 air squat (focus on technique) 3.) 12 bike erg EMOM 12: 1.) 12 kipping toes-to-bar 2.) 12 wall-ball 3.) 12 cal row (focus on technique, no sprint) AMRAP 5:00 max cal ski erg @damper 10 (10-es ellenállás) EMOM: 5 burpee/ 3-5 strict […]
WOD for Monday, Nov 09, 2020
WEEK 12 DAY 5 PREP 1 3 rounds max L-sit hold on two DB's 15 romanian deadlift @40/ 25 2:00 rest PREP 2 3 rounds 8-10 strict toes-to-bars 15 good morning @30/ 15 2:00 rest STRENGTH pause back squat 10 sets of 2 reps every 2:00 •3 sec down – 3 sec pause bottom position• […]
WOD for Saturday, Nov 07, 2020
WEEK 11 DAY 6 CFVP Class WOD: Push Press 5 sets of 5 reps In Teams of 2: 5 RFT 12 KB-swing (american) @24/16 (synchronised) 8-8 burpee over partner jump partner 1 holds a plank position while partner 2 jumps overs his/her back then switch roles CONDITIONING 5 rounds 2:00 for 3 rope climb/ 8 […]
WOD for Monday, Nov 02, 2020
WEEK 11 DAY 1 PREP 1 2 rounds 15 supinated grip scapular pull-up 15 scapular activation (laying on the ground) PREP 2 3 rounds 8 strict chin-up/ 12 inverted rows 10-10 banded pall-off press 1 minute plank STRENGTH 1 4 rounds 1 (seated) legless rope climb/ 3-5 strict chin-up 6-8 single-legged squat on each side […]
WOD for Monday, Oct 26, 2020
WEEK 10 DAY 1 PREP 2 rounds 20 sec hollow body hold 30 sec hang/ supinated grip hang 15 KB-swing (russian) @24/ 16 10 PVC pass-through + 10 PVC OHS PRACTICE EMOM 5: 3 snatch pull + 3 hang power snatch @30-40/ 15-20 EMOM 5: 2 snatch pull + 2 hang power snatch + @40-50/ […]
WOD for Monday, Oct 19, 2020
WEEK 9 DAY 1 PREP 2 rounds 10x belly inhale + 3-5 sec hollow body hold 10-10 bulgarian split squat 10-10 DB singe-legged deadlift @15/ 10 STRENGTH 1 4 rounds max hanging l-sit hold 8-8 KB bulgarian split squat @24/ 16 8-8 DB single-legged deadlift @22.5/ 15 1:30 rest between rounds STRENGTH 2 4 rounds […]
WOD for Monday, Oct 12, 2020
WEEK 8 DAY 1 PREP 1 2 rounds 10-10 mixed grip scapular pull-up 10 PVC pass-through 12 cossack squats (1 sec pause bottom position)/ 15 air squats PREP 2 3 rounds 10-10 KB bulgarian split squat @16-24/ 8-12 10-10 DB single-legged deadlifts @22.5/ 12.5 1:00 rest between sets STRENGTH 1 4 rounds 5-8 strict pull-ups/ […]
