WOD, 27.04.2018

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A. Stength 4 Sets of: 45″ DB Bench Press 15″ Rest 45″ strict T2B 15″ Rest 45″ strict Ring Dips 75″ Rest   B. WOD For Time: 1000/750m Row 100 DUs 400m Run 40 Push Press 4 Ropeclimbs L1: SUs … Weiter

WOD, 26.04.2018

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REGULAR: A. Weightlifting 6′ EMOM: 1 High Hang Clean @50-65% 60″ Rest 4x every 90″: 1 Hang Clean @65-80% 60″ Rest 6′ E2MOM: 1 Clean @80%+   B. WOD For Time: 40/30cal Bike 20 Burpee Box Jump Overs 10 Squat … Weiter

WOD, 25.4.2018

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A. WOD 30′ E5MOM: 400m Run 8 strict PullUps 12 T2B 16 PushUps L1: Legkicks, Box PushUps L2:  K2E   B. Cooldown 12′ every 90″ (2 Rounds): Station 1: 60″ reverse Snow Angels Station 2: 60″ Side Plank left Station … Weiter

WOD, 24.04.2018

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REGULAR: A. Weightlifting 15′ E3MOM: Backsquat Sets 1-4: 6 Reps @75-80% Set 5: AMRAP @80%   B. WOD 12′ AMRAP: 10 Burpees over Bar 20 Frontrack Reverse Lunges 30 DUs L1: 20/15kg; SUs x2 L2: 25/17,5kg; DUs/2 RXD: 30/20kg UNLOADED: … Weiter

WOD, 21.04.2018

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10 Rounds for Time in Teams of 2: 500m Row or 400m Run or 1200m Bike 10 OH Squats 10 Burpee Box Jump Overs L1: 20/15kg L2: 40/30kg RXD: 50/35kg

WOD, 20.04.2018

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A. Weightlifting 18′ E3MOM: Deadlifts 1×5 @70% 1×5 @75% 1×3 @80% 1×2 @85% 1×1 @90% 1×3-5 @85%   B. WOD 5 Rounds for Time: 400m Run 20 KB/DB Walking Lunges in Farmer Hold L1: 2×16/12kg L2: 2×24/16kg RXD: 2×32/24kg

WOD, 19.04.2018

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REGULAR: A. Weightlifting 6×3 Shoulder Press increase weight over sets and find your 3RM   B. WOD 12′ AMRAP: 4 Bar MUs 12 DB/KB Push Presses 36 DUs L1: JBMUs; 2×12/8kg KB; x2 SUs L2: JBMUs; 2×15/10kg; DUs/2 RXD: 2×22,5/15kg UNLOADED: For … Weiter

WOD, 18.04.2018

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A. Weightlifting 16′ E2MOM: 1 High Hang Snatch + 1 Hang Snatch start @50-60% and try to increase weight over sets   B. WOD 5 Rounds for Time: 20 Wallballls 5 Squat Snatches L1: 6/4kg WB; 20/15kg L2: 40/30kg RXD: … Weiter

WOD, 16.04.2018

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REGULAR & UNLOADED: A. Gymnastics 12′ E2MOM (3 Rounds): Station 1: Rope Climbs or Peg Board Climbs (60″ work) Station 2: Freestanding HS-Hold with Partner (45-60″ work) L1: Rope Climb Skillwork   B. WOD 3 Rounds for max Reps & … Weiter

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