WOD, 19.10.2018

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A. Weightlifting 1RM Deadlift This is going to be the base for our upcoming basic strength cycle!   B. WOD For Time: 15-12-9 Thrusters Burpees L1: 30/20kg L2: 45/30kg RXD: 60/40kg

WOD, 18.10.2018

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REGULAR: A. Strength 15-20′ to work on Turkish GetUps   B. WOD 5 Rounds for Time: 15 OH Squats 15 Box Jump Overs 200m Run L1: 20/15kg L2: 35/25kg RXD: 42,5/30kg UNLOADED: A. Gymnastics Every 90″ for 18′ (6 rounds): … Weiter

WOD, 17.10.2018

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A. Weightlifting 1RM Shoulder Press This is going to be the base for our upcoming basic strength cycle!   B. WOD 12′ AMRAP: 6 strict HSPUs 9 Ring Dips 12 T2B L1: Box HSPUs; Box Dips; Legkicks L2: HSPUs + … Weiter

WOD, 16.10.2018

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REGULAR: 20′ AMRAP: 12 Wallballs 9 Barfacing Burpees 6 Power Snatches L1: 6/4kg WB; 20/15kg L2: 9/6kg WB; 35/25kg RXD: 12/9kg WB; 42,5/30kg UNLOADED: 32′ E8MOM (4 rounds): 800m Run 40 DUs 20 C2B PullUps Try to go hard – … Weiter

WOD, 15.10.2018

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A. Weightlifting 1RM Backsquat This is going to be the base for our upcoming basic strength cycle!   B. WOD 3x 2′ AMRAP: 15/10 cal Bike/Row AMRAP Squat Cleans 2′ Rest L1: 10/7cal; 30/20kg L2: 45/30kg RXD: 60/40kg

WOD, 13.10.2018

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10 Rounds for Time in Teams of 2: 10 DB Hang Cluster 20 DB Box Step Overs 400m Run partners alternate movements L1: 2×7,5/10kg L2: 2×15/10kg RXD: 2×22,5/15kg

WOD, 12.10.2018

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A. Weightlifting 15-20′ to find your 1RM Power Clean   B. WOD For Time: 30cal Bike/Row 30 Burpees 30 Wallballs 30 KB Swings 30 Push Press 30 PullUps L1: 6/4kg WB; 16/12kg KB; 20/15kg BB; RRs  L2: 24/16kg; 35/25kg RXD: … Weiter

WOD, 11.10.2018

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REGULAR: A. Strength 3 Sets of: 20 KB/DB Walking Lunges AHAP   B. WOD 5′ AMRAP: 20 DUs 10 Airsquats 1′ Rest 5′ AMRAP: 5 DB Manmakers 10 Box Jumps 1′ Rest 5′ AMRAP: 5 T2B 10 PushUps L1: x2 … Weiter

WOD, 10.10.2018

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A. Strength 6 Sets weighted PullUps Set 1: 3 reps Set 2: 2 reps Sets 3-6: 1 rep go for a 1RM here!   B. WOD „Helen“ 3 Rounds for Time: 400m Run 21 KB Swings 12 PullUps L1: 16/12kg; … Weiter

WOD, 09.10.2018

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REGULAR: A. Weightlifting 16′ E2MOM: 1 Hang Snatch + 1 Snatch try to increase weight over sets   B. WOD 12′ AMRAP in Teams of 2: 12 Thrusters 12 Burpees over Bar alternating full rounds L1: 20/15kg L2: 35/25kg RXD: … Weiter

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