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

Wod 09.03.2015

A: Mobility/ KB- Swing with one Arm

B: Hang Power Clean 5×5 Work up 2 Heavy

C: DT 5 Rounds for Time

  • 155lb Deadlift 12Reps
  • 155lb Hang Power Clean 9 Reps
  • 155lb Push Jerk 6 Reps

Post Wod. Pushup Competition 1min AFAP /Airsquat Competition 3 Min AFAP Situp Competition

Have a nice Evening everybody

WOD 1.12.2014

A: Invisible Fran, Mobility

B: KB Swing , Powerclean, Jumping Pullups

C: Partner WOD  3 Rounds

1+1 Min Kb Swing / Plank Hold for Partner

1+1 Min Powerclean/ Platehold OH for Partner

1+1 Min Jumping pullups / Hollow Rocks for Partner

1+1 Min. Box jumps/ L-Sit for Partner

 

WOD 26.11.2014

A: Mobility

B: Sumo Deadlift Highpull/ Boxjump

C: WOD for 10 Rounds

8 Burpee Boxjumps
15 Sumo Deadlift Highpull
25 Double Unders/ 75 Single Unders