WOD2024-05-05T14:04:28+02:00

WOD

9. Juli 2025|

STRENGTH

5 rounds

  • 5 front squat

WOD

4 rounds

  • 5 clean & jerk 60/42.5
  • 10 burpee over the bar
  • 5 hang squat clean
  • 10 burpee over the bar

 

 

 

8. Juli 2025|

STRENGTH

Every 1’15’’ for 10x

  • 1 power snatch &
  • 1 hang squat snatch

WOD

4 rounds for time

  • 30 wall balls
  • 20 toes to bar
  • 10 box jumps 30/24 in

 

 

 

7. Juli 2025|

STRENGTH

4 rounds für quality

  • 3+3 around the world
  • 12 L-sit leg lifts over kb
  • 20 lat pull down

PARTNERWOD

14’ AMRAP

  • 200m run together
  • 10 partner deadlift 140/120/100
  • 15 hspu (split as needed)

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FRIDAY – ENDURANCEWOD

! SUNDAY – BOX CLOSED !

6. Juli 2025|

ENDURANCEWOD

Every 3’ for 3x

A

  • 200m run
  • 20 t2b

B

  • 20/15 cal bike
  • 20 push ups

C

  • 20 kb goblet squats 24/16
  • 20 pull ups

each part – 3 rounds
2’ rest between abc

 

 

5. Juli 2025|

STRENGTH

3 sets

  • 9 front squats – 4-2-4-0 &
  • 20 mountain climbers

WOD

12’ AMRAP

  • 12/9 cal row
  • 9m db oh lunges L 22.5/15
  • 9m db oh lunges R
  • 12/9 cal row
  • 1 rope climb

 

 

 

4. Juli 2025|

STRENGTH

 

WOD

Every 4’ for 4x

  • 250 / 200m row

A: 15 kb swings 24/16 or
B: 12 alt. kb box step over

  • 200m run

alternate between A & B

 

 

 

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