A.5 x 5 repsOH Squats B.7 rounds of11 OH Squats (45/30kg)11 T2B TC. 18 min.
Read moreWOD, 05.06.2019
A.EMOM 14odd: 5/5 seated DB/KB Presseven: 3/3 weighted Pistols B. AMRAP 126 alternating Pistols12 one arm DB STOH (22,5/15kg)18 Burpees
Read moreWOD, 04.06.2019
A. 3 rounds 40 on/20 off1: superman hold2: hollow hold3: gute Bridge hold B.5 x 3 reps Deadlift C.5 rounds200m run15 Box Jumps (61/51cm)9 Deadlifts (80/60kg) TC. 15 min.
Read moreWOD, 03.05.2019
A.5 x 5 repsFront Squats B.3 x AMRAP 4 12 Front Squats (45/30kg)12 Pull ups rest 1 min.
Read moreWOD, 01.06.2019
A.Find your 1 RMPower Clean B.Partner WODEvery 8 minutes for 32 minutes:400m run (together)30 T2B 20/15 cal row (each)10 Power Cleans (60/40kg) (share T2B and Cleans equally)
Read moreWOD, 31.05.2019
A.6/6/4/4/3/3Deadlifts B.21-15-9-3Box Jump over (61/51cm)Sit upsRing dips TC. 15 min.
Read moreWOD, 30.05.2019
„Murph“ 1600m run100 Pull ups200 push ups300 air squats1600m run (9/6kg Vest) TC. just finish it!!!
Read moreWOD, 29.05.2019
A.Practice DUs for 15 minutes B.5 rounds for time:50 DUs21 KB Swings (24/16kg)15 Box Jumps9 T2B Tc. 20 min.
Read moreWOD, 28.05.2019
„Happy Birthday Rocki“ EMOM 50cycle through 5 movements 1: WBS (9/6kg)2: 10/8 cal row3: 10 Lunges4: 10 DB Snatches (22,5/15kg)5: 10 Med Ball Situps (9/6kg)
Read moreWOD, 27.05.2019
A.EMOM 8 3 Power Cleans TnG B.AMRAP 122-4-6-8-…Power Cleans (60/40kg)Bar Facing Burpees
Read moreWOD, 25.05.2019
A. Warm Up for B B.„Barbara“ 5 rounds for time: 20 pull ups30 push ups40 sit ups50 air squats TC. 45 min.
Read moreWOD, 24.05.2019
A.Every 90 sec. for 8 rounds2 strict press + 2 Thruster B.for time:21 Thrusters (42,5/30kg)21 Box Jumps (61/51cm)15 Thrusters (42,5/30kg)15 Box Jumps (61/51cm)9 Thrusters (42,5/30kg)9 Box Jumps (61/51cm) TC. 15 min.
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