WOD2017-08-18T15:33:08+02:00

WOD

23. Juni 2021|

STRENGTH
4′ EMOM

  • 3 power clean

4′ EMOM

  • 3 pause power clean

4′ EMOM

  • 3 pause power clean

WOD
30-20-10

  • shoulder to overhead
  • pull up
  • wall balls 9/6

22. Juni 2021|

STRENGTH
4 sets for quality

  • 15 arch lift
  • 10 back extension

WOD

  • 21 box jump over 30/24
  • 7 inch worm
  • 21 hang power snatch 42.5/30
  • 15 box jump over
  • 7 inch worm
  • 15 hang power snatch
  • 9 box jump over
  • 7 inch worm
  • 9 hang power snatch

21. Juni 2021|

STRENGTH
8′ EMOM

  • 10 good morning
  • 50-75 du’s

WOD

  • 30 front squat 42.5/30
  • 30 pull up

rest until ‚7

  • 20 front squat 60/42.5
  • 20 chest to bar pull up

rest until ’14

  • 10 front squat 80/55
  • 10 muscle up

ENDURANCEWOD -FRIDAY

20. Juni 2021|

PARTNERWOD

  • 30 synchro one arm devil press
  • 60/48 cal
  • 30  synchro wall ball
  • 60/48 cal
  • 60 syn one arm devil press
  • 60/48 cal
  • 60 syn wall ball
  • 60/48 cal
  • 30 syn one arm devil press
  • 60/48 cal
  • 30 syn wall ball

calories split as needed

19. Juni 2021|

STRENGTH
6 sets of

  • 1 snatchgrip dl &
  • 1 squat snatch

WOD
15′ AMRAP

  • 3 squat snatch 60/42.5
  • 12 pull up
  • 30 box jump
  • 50 sit up

18. Juni 2021|

STRENGTH
muscle up skill

  • 3x 2kip to 2 turn overs
  • 4x 1-3 uscle up

WOD
18′ AMRAP

  • 21 burpee box jump
  • 9 deadlift 80/55
  • 3 muscle up
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