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 Friday, Mar 26, 2021
ABdonis 5 RFT 8 DB single-arm overhead lunge (left-arm, alt.) 10 DB single-arm row (left arm) 12 sit-ups 8 DB single-arm overhead lunge (right arm, alt.) 10 DB single-arm row (left arm) 12 strict leg raise
WOD for Thursday, Mar 25, 2021
Static AMRAP 15: 1 minute handstand hold / plank 35 DB deadlift (slow and controlled)
WOD for Wednesday, Mar 24, 2021
Chipper For time 50 DB reverse lunges 30 DB single-arm push press (alternate every 5) 50 DB goblet squat 30 DB single-arm push press (alternate every 5) 50 push-up 30 DB single-arm squat clean (alternate every 1-5) 50 sit-ups 30 DB single-arm squat clean (alternate every 1-5)
WOD for Tuesday, Mar 23, 2021
Strength Test AMRAP 20: Max unbroken strict HSPU / push-ups 10-10 DB single-arm row Max unbroken push-ups/ DB press 10-10 DB single-arm row Score: total number of HSPU/ push-up and push-up/ DB press (DB press = egy súlyt magatok előtt tartva nyomtok ki, ha van 2, akkor természetesen mehet dupla DB press)
WOD for Saturday, Mar 20, 2021
Finish For The Week For time 40-30-20-10 DB goblet squat DB swing/ DB deadlift sit-ups
WOD for Wednesday, Mar 17, 2021
Sprint 2.0 5 rounds (1:00 rest between rounds) 21 jumping squat 15 push-up 9-9 DB single-arm push press Score: total time including the 4x 1:00 rest
