WOD 29.Nov.2016

A: Mobility

5 Rounds of

  • 10 Hollow Body Rocks
  • 10 V- Ups
  • 10 Tuck Ups
  • 10 Sec Hollow Hold
  • 1 Min Rest

B: Front Squat Work up to a Heavy 5 RM

C: 5 Rounds for Time (TC20 Min)

  • 20 Cal Row
  • 20 K2E (Knees to Ellbows)
  • 20 Wallballs

WOD 22.06.2016

A: Warmup/ Mobility

B: Front Squat WU2a5RM

C: Partner Wod

  • Carry a 20/16 kg Kettlebell
  • 50 Synchronized Front Squat sc.40/30, Rx´d 50/37,5
  • 50 Synchronized Partner Burpees

WOD 4.Mai 2016

A: Mobility/ Warmup 21-15-9 KB-swing + Airsquat

B: Squat Clean- Work up 2 your 3RM

C: WOD Regional Event 3&4

  • 104 Wall-Ball Shots 9/6 kg
  • 52 Pull-ups

Rest 1 Min, then

4 Rounds

  • 28 Pistols
  • 15 Power Clean

 

 

WOD 3.2.2015

A: Tabata Warmup 20sec on 10 sec off

  • 4 Sets Airsquat/4 Sets Rowing or SkiErg

Mobility

B: Strict Pullups 2-5 Reps on 5 Sets /Handstand Pushups Strict- Handstand Hold for 30-60 Seconds

C: Wod Tabata Fight Gone Bad

    • Wall Ball 9/6
    • Sumo Deadlift High Pull 30/20
    • Box Jump (20 in Box)
    • Push-Press 30/15
    • Row (for Calories)

 

For the Tryouts on 19:45

A: Mobility/ Warmup

B: Skill Airsquat/ Kb Swing/ Knees2Ellbow or Hanging Kneeraises

C: 15 Min AMRAP

  • 15 Airsquat
  • 15 KB Swing
  • 8 K2E

WOD 1.Feb. 2016

A: Mobility/ Warmup

 

B: Thruster…. Work up 2 a 1RM

Then EMOM 10 Squat Clean Thruster + 1 Thruster with 65% of 1RM

C: Wod for Time with 42,5/30kg

  • 20Thruster
  • 20 Hang Power Clean
  • 20 Push Press
  • 20 Front Squat

At the beginning of every Minute do 5 Burpees (Start with 5 Burpees)

 

WOD 09.09.2015

A: Mobility for Hip/Shoulder/Wrist/ Ankle

B: Thruster WU2H

C:For 5 Rounds

  • 10 Thruster
  • 10 Sumo Deadlift High Pull
  • 10 Toes 2 Bar

No Excuses today! You´re getting Rep´s or No Rep´s today

WOD 8.9.15

A:Mobility/Midline Stabilisation

B: Shoulder Press/Push Press WU2H

C: For 5 Rounds

  • 5 Shoulder Press+ 5 Push Press
  • 10 Pull up
  • 10 Box Jump

Today you´re getting Reps or no-Reps