A. EMOM 12 odd: 5 strict HSPU even: 8 strict Pull ups B. AMRAP 10 30 sit ups 20 air squats 10 HSPU
Read moreWOD, 09.09.2020
A. 6/6/6/3/3/3 Back Squats B. EMOM for 5 rounds 1: 200/175m row 2: 10 single DB Box Step ups (22,5/15kg) 3: 10 ring dips
Read moreWOD, 08.09.2020
A. EMOM 12 odd: max. Box High Jump even: max. broadjump B. 120 DUs 30 KB Swings (24/16kg) 20 Burpee Box Jump over (61/51cm) 30 KB Swings (24/16kg) 120 DUs TC. 13 min.
Read moreWOD, 07.09.2020
A. 4 sets 5 strict press + 5 push press rest 90 sec. between sets then 4 sets 10 Front Squats rest 90 sec. between sets B. For time: 15-12-9 thrusters (42,5/30kg) Pull ups rest 2 min. 15-12-9 WBS (9/6kg) T2B TC. 14 min.
Read moreEndurance, 06.09.2020
In teams of 3: 5000m row* Max cal airbike *every 500m 10 synchro burpees A row B bike C rest Every 500m on the rower partner A & C perform 10 synchro burpees while partner B stays on bike then switch (constantly move the bike) TC: 40min.
Read moreWOD, 05.09.2020
A. Practice Rope Climbs for 15 min. B. For time: run 800m then 5 rounds: 15 Pull ups 7 Push Jerks (50/35kg) TC. 15 min.
Read moreWOD, 04.09.2020
A. E2MOM for 5 sets 3 Back Squats B. AMRAP 9 8 Burpee Jump back 12 KB Swings (24/16kg) 16 alt. OH Lunges (20/15kg barbell) „Finisher“ 3 rounds Y-T-W (15 reps each) rest 30 sec.
Read moreWOD, 03.09.2020
A. 4 x 5 reps Bench Press then 4 x 6-8 strict Pull ups B. 3 rounds 200 m run 30 WBS (9/6kg) 15 C2B 25 sit ups TC. 15 min.
Read moreWOD, 02.09.2020
A. 6/6/4/4/2/2 deadlifts B. Every 4 min. for 5 rounds: 90sec. max reps DUs 10 alt. DB Snatch (22,5/15kg) 10 Burpees over DB
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