A.6 x 4 repsPush Jerks B.Buy In: 400m run4 rounds10 STHO (42,5/30kg)10 Kettlebell Swings (24/16kg)10 Burpees10 Pull upsBuy out 40 DUs TC. 15 min.
Read moreWOD, 16.04.2019
A.EMOM 103 Hang Power Cleans B.AMRAP 1010 Hang Power Cleans (47,5/35kg)10 T2B10 WBS (9/6kg)
Read moreWOD, 15.04.2019
A.5 rounds for quality:7 V-ups7 hollow rocks7 sec. hollow hold20 sec. rest B.EMOM 84 Front Squats C.AMRAP 126 Front Squats (50/35kg)12 Pull ups24 Sit ups
Read moreWOD, 13.04.2019
A.6 x 6 reps deadlift B.5 Rounds for Time7 Deadlifts (80/60kg)14 Pull-Ups21 Burpees TC. 20 min.
Read moreWOD, 12.04.2019
A.EMOM 63 strict Press + 2 Push Press B.3 rounds AMRAP – 1 Minute per station1: Wall Balls (9/6kg)2: strict pull ups3: Box Jumps4: Push Press (35/25kg)5: cal row6: rest
Read moreWOD 11.04.2019
A.EMOM 12odd: 5 HSPUeven: 3/3 pistols B.Buy in : 30 DUsthen6 round for time:6 pistols6 HSPU6 Burpees6 V-upsBuy out: 30 DUs TC. 12 min.
Read moreWOD, 10.04.2019
A.Find your 3 RM Power Clean B.AMRAP 126 Power Cleans (60/45kg)15 Pull ups21 Box Jumps (61/51cm)
Read moreWOD, 09.04.2019
A. work up to heavy 5 reps:Overhead Squats B.27-21-15-9 for time:Overhead Squats (42,5/30kg)T2B TC. 20 min.
Read moreWOD, 08.04.2019
A.EMOM 75 strict Pull ups B.Sebastian’s 40th buy in 40 DUs 40 push ups40 Ring Rows40 WBS (9/6kg)40 sit ups40 KB Swings (24/16kg)40 air squats40 Burpees buy out 40 DUs TC. 40 min.
Read moreWOD, 06.04.2019 by Hansen’s Werk
A.EMOM 6odd: 200m runeven: 1 round Cindy B.2 rounds Tabata surprise C.For time:run 400 m21 DB Snatches (20/15kg)15 Burpees9 Pull upsrun 400 m15 DB Snatches (20/15kg)9 Burpees21 Pull upsrun 400 m9 DB Snatches (20/15kg)21 Burpees15 Pull ups TC. 30...
Read moreWOD, 05.04.2019
A.EMOM 103 Squat Cleans or 3 Power Cleans + Front Squatbeg.: 4 Power Cleans B.Climb a ladder in 12 minutes:1-2-3-4-5-6-….Squat Cleans (50/35kg)2-4-6-8-10-12-….Pull ups
Read moreWOD, 04.04.2019
A.6/6/4/4/3/3deadlifts B.4 rounds 2min. AMRAP/2min. rest10 deadlifts (80/60kg)10 push ups
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