A.Warm up for B B.In Teams of 2:300 DUs500 lunges250 Sit ups128 Burpees64 push ups32 10 m Shuttle runs TC. 40 min.
Read moreWOD, 30.04.2019
A.5/5/5/4/4strict Press B.AMRAP 1210 STOH (42,5/30kg)20 Air Squats perform every 2 min. 5 T2B, start with STOH
Read moreWOD, 29.04.2019
A.EMOM 12odd: 3 strict Pull ups + 3 Kipping PU even: 3/3 DB Snatch B.AMRAP 129 Pull ups15 KB Swings (24/16kg)21 WBS (9/6kg)
Read moreWOD,27.04.2019
A.5 x 5 reps deadlifts B.AMRAP 145 deadlifts13 push ups9 Box Jumps
Read moreWOD, 26.04.2019
A.every 90 sec. for 8 rounds3 Clean and Jerk B.4 rounds:400 m run5 Clean and Jerk (52,5/35kg)10 Pull ups15 Air Squats TC. 16 min.
Read moreWOD, 25.04.2019
A. EMOM 151: 5 strict HSPU2: 2 rope climbs3: 30 sec. hollow hold B.21-15-9HSPUDB Box Step ups (22,5/15kg) TC.12 min.
Read moreWOD, 24.04.2019
A.5 rounds for quality:7 V-ups7 hollow rocks7 sec. hollow hold20 sec. rest B.6 x 3 reps Frontsquats C.AMRAP 126 Front Squats (50/35kg)12 T2B24 DUs
Read moreWOD, 23.04.2019
A.EMOM 63 snatch pull2 min. restEMOM 63 Snatch B.5 rounds of:10 Snatch (42,5/30kg)10 push ups10 burpee box jump over TC. 15 min.
Read moreWOD, 22.04.2019
A.EMOM 12odd: 5 strict Pull upseven: 4/4 strict seated one arm DB Press B.AMRAP 148 Pull ups16 OH Lunges (20/10kg plate)24 KB Swings (24/16kg)
Read moreWOD, 20.04.2019
A.Warm Up for B B.Teams of 3run 400m together120WBS (9/6kg)120Push upsrow 1500m (mmf 1350, ffm 1200, fff 1050)120 T2B120 DB Snatch (22,5/15kg)run 400m together only one is working, except the run!! TC. 35 min.
Read moreWOD, 19.04.2019
A.EMOM 12odd: 5 strict ring dipseven: 5 bent over row B.AMRAP 186 ring dips12 Box Jumps18 air squats24 sit ups
Read moreWOD, 18.04.2019
A.6/5/4/3/3/3deadlift B.10-9-8-7-6-5-4-3-2-1deadlifts (80/60kg)WBS (9/6kg) TC. 15 min.
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