Daily WOD


Workout of the day


19.03.2019

Gymnastics Strength: EMOMX6 1-3 Muscle-ups Or 8 Strict Pull Ups WOD: 5 Rounds 10 Hang Power Snatches 75/55 10 Burpees Over Bar 10 OHS 75/55 (scale to FS)

18.03.2019

Strength: Hang Squat Snatches  4x2reps WOD: 4x 3 Rounds (Rest 1min between) 10 Wall Balls 20/14 10 Box Jumps 30/24

14.03.2019

Partner WOD: 30 Rounds 9 Wall-Balls 20/14 9 Pull-ups 9 Suitcase Lunges 50/35 *Switch partner after each movement. Cash–out: Coaches choice 🙂

12.03.2019

Strength: Front Squats 4×2@75-80% WOD: 12 Rounds 1 Min: Row 15/12 Cals 10 Sec Transition  1 Min: 10 Burpees 10 Sec Transition 

11.03.2019

Gymnastics: EMOMx6 5 Ring Dips 5 Pull-ups WOD: 4 Rounds 1min Thrusters 75/55 1min Box Jumps 24/20 1min Hang Power Cleans 75/55 1min Rest

08.03.2019

Choose between the 19.3 or this WOD: E2MOMx24 10 DB Snatches 50/35 + 15 Box jumps 30/24 15 Sit-ups + 10 DB Front Squats  Have a great weekend YQM’ers and we hope to see you all on Saturday for 19.3!

07.03.2019

Partner WOD: “DT’ish (switch as you wish) 7 Rounds 15 Deadlifts 155/105 12 Hang Power Cleans 9 Shoulder To Overhead Rest 2min Row 150 Cals  *10 Burpees Over Rower everytime you switch partners. Cash-out (not part of wod): Coaches choice 🙂

06.03.2019

🎂Coach Nicole Birthday WOD🎂 Strength: EMOMx8 10 Back Rack Lunges WOD: AMRAP 20 *6 Burpees Over Bar between movements. 30 Cal Row 30 Sit ups 30 Wall Balls 30 Cleans 95/65 30 Push Press 95/65 30 T2B 30 Thrusters 95/65 30 Sumo Deadlifts 70/53