Holiday Wod 7. September 2018
Do 150 Burpees
Holiday Wod 5. September
5 Rounds For Time ( Durante Core)
- 10 Hollow Rock
- 10 V- Ups
- 10 Tuck ups
- 10 Sec Hollow Hold
Rest 1 min between Sets
WOD 13.Aug2018
A: Mobility/ Shoulder Warm Up
B: Work up to heavy 4 Reps of Overhead Squat (Snatch it as Long as possible)
C: 21-15-9
- OH Squat @45/30 kg
- Burpees over Barbell
WOD 28. Mai 2018 be prepared
A: Mobility (be early enough for tonight)
B: Murph
- Run 1 Mile
- 100 Pullup
- 200 Pushup
- 300 Airsquat
- Run 1 Mile
Wod 10. April 2017
A: Warmup/ Mobility
B: 1 High Hang Snatch+ 3 OH Squat
C: WOD Nancy 5 Rounds
- Run 400m
- 15 OH Squat 43/29 kg(rx´d) 30/20 kg (Scaled)
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 19.02.2016
A:Mobility/Warmup
B: strict pull-up
C: AMRAP 20 min Cindy with oh squat
5 strict pull-up
10 push-up
15 oh squats 20/15 kg
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
