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
Read moreWOD, 03.04.2019
A.Warm up for B B.Happy Bday Manu „Filthy Fifty“ 50 Box Jumps50 Jumping Pull ups50 Kettlebell Swings50 walking lunges50 knee to elbow50 Push Press (20/15kg)50 arch lifts50 Burpees50 DUs TC. 40 min.
Read moreWOD. 02.04.2019
A.Warm up for BT2B/Snatches B.“ Happy Bday Simon“ Teams of 3:3 rounds30 T2B30 Bar facing Burpees30 Power Snatches (40/30kg)then200/140 cal (mmf 175/mff 155) row 2 rounds30 T2B30 Bar facing Burpees30 Power Snatches (40/30kg)then200/140...
Read moreWOD 01.04.2019
A.6 x 4 repsTempo Back Squats (3030) B.EMOM 54 strict HSPU C.AMRAP 77 Goblet Squats (24/16kg)7 Pull ups7 HSPU7 Box Jumps
Read moreWOD, 30.03.2019
A.Every 90 sec. for 6 rounds:2 Hang Power Snatch + 2 Power Snatch B.In Teams of 2:4 min. AMRAPA: 16/12 rowB: AMRAP air Squatsrest 2 min. 4 min. AMRAPA: 16/12 BikeB: AMRAP push upsrest 2 min. 4 min. AMRAPA: 60 DUsB: AMRAP Sit ups
Read moreWOD, 29.03.2019
A.5 x 5 repsstrict press B.AMRAP 10 5 STOH (50/35kg10 KB Swings (24/16kg)20 Sit ups
Read moreWOD, 28.03.2019
A.6 x 6 reps Front Squats B.6 rounds for time: 6 Front Squats (50/35kg)6 C2B Pull ups6 Box Jump Over (61/51cm)6 Barbell Rows (50/35kg) TC. 14 min.
Read moreWOD, 27.03.2019
A.practice rope climb for 15 min. B. EMOM 121: 2 rope climbs any style2: 40 sec. plank3: 4/4 DB Push Press C.AMRAP 720 alt. lunges20 DB Push Press (22,5/15kg)20 Burpees
Read moreWOD, 26.03.2019
A.Every 90 sec. for 8 rounds3 Clean and Jerk B.AMRAP 126 Clean and Jerk (42,5/30kg)9 Pull ups15 WBS (9/6kg)
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