A. 4 rounds EMOM 4 strict Pullups 10 Hollowrocks 30 sec. Superman Hold B. For time: 750m row 25 Pullups 400m run 25 Pullups TC: 15 min.
Read moreWOD, 16.04.2018
A: 6×10 reps in 16 min. Front squats B: 3 rounds for time 20 Burpees 20 Frontsquats (42,5/30kg) 20 BoxJumps (61/51cm) TC: 18min.
Read moreWOD, 14.04.2018
A. work to a heavy complex in 20 minutes: power clean + squat clean B. 5 rounds of 3 minutes AMRAP in 19 minutes: AMRAP 3: 3 Powercleans (60/40) 6 Pushups 9 Airsquats rest 1 min.
Read moreWOD, 13.04.2018
A. 8 sets 6 x OH Squats B. 21 – 15 – 9 OH Squats (42,5/30kg) Burpees DUs tc: 15 min.
Read moreWOD, 12.04.2018
A. Deadlift 5/5/5/3/3/3/1/1/1 Beginners: 6/6/6/6/4/4/4/4 technique!!! B. 5 rounds for time: 12 Wallballs (9/6kg) 8 T2B 4 Ground to OH (60/40kg) TC: 12 min.
Read moreWOD, 11.04.2018
A. Find your 5 RM Push Press in 20 Minutes B. AMRAP 12 12 Box Jumps (61/51cm) 6 Thrusters (42,5/30kg) Bar facing Burpees
Read moreWOD, 10.04.2018
A. EMOM for 15 minutes (5sets) Minute 1/4/7/10/13 – 8 Scapula Pullups Minute 2/5/8/11/14 – 10 Kip Swings Minute 3/6/9/12/15 – 12 Scapula PushUps B. „Cindy“ AMRAP 20 min. 5 Pullups 10 Pushups 15 Air Squats
Read moreWOD, 09.04.2018
A: Hang Power Cleans 6/4/2/5/3/1 B: 21-15-9 deadlift (60/40) Medball Sit ups (6/4kg) DUs TC: 15min.
Read moreWOD, 07.04.2018
A. Work on technic for 30 minutes: Snatch lift off Snatch pulls Snatch balance B. For time 9 power snatch (50/35) 12 power snatch (45/30) 16 power snatch (40/25) 20 power snatch (35/20) tc: 12 min.
Read moreWOD, 06.04.2018
A. WarmUp for B B. “40er” Birthday WOD for “Der Claus” buy in: 800m run 40 Cleans 50/30 40 Lunges OH 20/10kg Plate 40 Abmat Situps 40 DUs 40 Squats (Front) 50/30kg buy out: 800m run Tc: 40 min.
Read moreWOD, 05.04.2018
A. EMOM for 12 minutes (4 sets) Minute 1/4/7/10 wall walks x 4 Minute 2/5/8/11 ring Pull ups false grip x 4 or RR false Grip x 6 Minute 3/6/9/12 ring Dip x 4 B. 5 rounds for max reps in 3 minutes (27 min.) 500 m row max. Strict HSPU then Rest 3...
Read moreWOD, 04.04.2018
A. EMOM for 16 min.: 2 Clean Lift Offs + 1 Power Clean B. 5 rounds for time: 400 meter run 6 Ground to OH (50/35kg) 12 Pull ups TC: 24 min.
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