WOD, 18.07.2018

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A. Weightlifting 5 Sets of: 2x20m Prowler Push (high&low)   B. WOD 3×3′ AMRAP: 7 Deadlifts 14 Box Jumps AMCAP Row/Bike 3′ Rest between AMRAPs L1: 60/40kg L2: 100/70 RXD: 140/100kg

WOD, 17.07.2018

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REGULAR: A. Weightlifting 14′ E2MOM: 2 Power Cleans & Jerk Build over the sets to establish a heavy set of the day   B. WOD 9′ AMRAP: 3-6-9-12-15-… Burpees Over Bar Ground to Overhead L1: 30/20kg L2: 50/35kg RXD: 70/47,5kg … Weiter

WOD, 14.07.2018

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Strongman WOD: 5 Rounds not for Time: 5-10 Tire Flips 40m Sled Drag 20m Yoke Carry 20m Barbell Farmer Carry 30′ to rotate through the movements – high quality movements

WOD, 13.07.2018

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A. Weightlifting Frontsquat Cycle W6/D2   B. WOD 9‘ AMRAP: 15 Wallballs 10 PullUps 5 Power Cleans L1: 6/4kg WB; RRs; 30/20kg L2: 50/35kg RXD: 70/50kg

WOD, 12.07.2018

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REGULAR: A. Weightlifting 8‘ E2MOM: 3 Shoulder Presses directly into… 8‘ E2MOM: 3 Push Presses Use around 80-85% of your 1RM Shoulder Press/Push Press for all sets   B. WOD 5 Rounds for Time (15‘ TC): 10 Push Presses 20 Deadlifts … Weiter

WOD, 11.07.2018

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A. Weightlifting 6×3 Overhead Squats start around 70% of your 1RM and build in load over the course of the 6 sets   B. WOD 15′ AMRAP: 40 Burpees 20 Snatches 30 Burpees 20 Snatches 20 Burpees 20 Snatches 10 … Weiter

WOD, 10.07.2018

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REGULAR: A. Gymnastics 2 Rounds of 30″on/30″off: Hollow Hold Assault Bike Chin over Bar Hold (regular PullUp grip) Assault Bike Ring Support Hold Assault Bike – use the rower instead of bike in the 2nd round – try to hold … Weiter

WOD, 09.07.2018

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A. Weightlifting Frontsquat Cycle W6/D1   B. WOD 21-15-9 Thrusters T2B Box Jump Overs L1: 20/15kg; Legkicks L2: 40/25kg; K2E RXD: 50/35kg

WOD, 07.07.2018

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30′ AMRAP in Teams of 2: 800m Run (switch after 200m) 80 Walking Lunges with KB in Farmer’s Carry 400 Meter KB Farmer’s Carry (walk together – only one partner carrying KBs at a time) 40 Single-Arm KB Push Presses (switch … Weiter

WOD, 06.07.2018

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A. Weightlifting Frontsquat Cycle W5/D2   B. WOD For Time: 1500/1200m Row 15 Hang Cleans 30 alt. Pistols L1: 30/20kg; Box Pistols L2: 60/40kg RXD: 90/60kg

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