A.8/8/6/6/4/4Back Squats B.Buy in: 50 DUs21-15-9Goblet Squats (24/16kg)T2BWall Balls (9/6kg)cash out: 50 DUs TC. 15 min.
Read moreWOD, 27.01.2020
Happy Birthday Andrea und Peter!!! EMOM 301: 27 Air Squats2: 1 man maker (22,5/15kg)3: 20 Sit ups4: 20 KB Swings (24/16kg)5: restdirectly into:AMRAP 74 DB Snatch (22,5/15kg)7 Burpee Box Jump over (61/51cm)
Read moreEndurance, 26.01.2020
AMRAP 12500 m row25 WBS (9/6kg)rest 3 min.AMRAP 121200 m bike30 Sit upsrest 3 min.AMRAP 1210 x 10m Farmers Walk (24/16kg)20 Box Jumps (61/51cm)
Read moreWOD, 25.01.2020
A.4/4/4/3/3/3Push Jerks B.for time:100 strict Press (20/15kg)every time you break perform 10 pull ups TC. 15 min.
Read moreWOD, 24.01.2019
A.work on rope climbs for 15 minutes B.In Teams of 3:AMRAP 16A: 4 bar facing burpees 6 Thrusters (42,5/30kg)B: 2 rope climbs (4 scaled rope climbs)C: rest
Read moreWOD, 23.01.2020
A.Warm Up for B (practice BMUs) B.Happy Birthday Benedikt!!!AMRAP 3523 DB Box Step overs (1 x 22,5/15kg)1 BMU20 DB Snatch (22,5/15kg)20 push ups
Read moreWOD, 22.01.2020
A.EMOM 181: 6 Front Squats2: 4 Power Cleans3: 2 Squat Cleans B.AMRAP 96 Hang Power Cleans (50/35kg)12 Front Rack Lunges (50/35kg)24 Sit ups
Read moreWOD, 21.01.2020
A.EMOM 12odd: 4-6 strict ring dipseven: 4-6 strict Pull ups B.10-9-8-7-6-5-4-3-2-1pull upsring dipsburpees TC. 15 min.
Read moreWOD, 20.01.2020
A.6/6/5/5/4/4deadlift B.Buy in: 50 DUs4 rounds of:10 deadlifts (100/70kg)15 T2B20 WBS (9/6kg)cash out: 50 DUs TC. 15 min.
Read moreEndurance, 19.01.2020
2 rounds of:2 min. on/1 min. off– cal row– AMRAP „Cindy“– cal bike– AMRAP Burpees to plate– cal ski– AMRAP 10 V-ups + 10 /10 mountain climbers rest 3 min. „Finishing move“max. plank
Read moreWOD, 18.01.2020
A.Hand stand progression for 15 minutes:HSW, Handstand hold, free standing, etc. B.For time:21-15-9push upsWBS (9/6kg)then15-9-6HSPUBox Jumps (61/51cm) TC. 15 min.
Read moreWOD, 17.01.2020
A.Every 90 sec. for 8 rounds4 Pause Front Squats (3 sec.) B.AMRAP 1212 DB Snatch (22,5/15kg)18 KB Swings (24/16kg)24 Goblet Squats (24/16kg)
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