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
At the beginning of every Minute do 5 Burpees (Start with 5 Burpees)
A: Mobility for Hip/Shoulder/Wrist/ Ankle
B: Thruster WU2H
C:For 5 Rounds
No Excuses today! You´re getting Rep´s or No Rep´s today
A:Mobility/Midline Stabilisation
B: Shoulder Press/Push Press WU2H
C: For 5 Rounds
Today you´re getting Reps or no-Reps
Amrap 7 min
Handrelease. Burpees for 7 Min.
Post Reps and Comment. at the HP or on FB
A: Mobility/ KB- Swing with one Arm
B: Hang Power Clean 5×5 Work up 2 Heavy
C: DT 5 Rounds for Time
Post Wod. Pushup Competition 1min AFAP /Airsquat Competition 3 Min AFAP Situp Competition
Have a nice Evening everybody
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
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
A: Mobility, Midline Stabilisation
B: Practice Front Squat
C. For 12 Minutes
A: Warmup/ Mobility/ Midline Stabilisation for 5.10 min
B: Push Press/ Push Jerk
C: For 12 Min.
A: Warm up/ Shoulder mobility
B: practice Oh Squat/ Pull up
C: 7 rounds
6 oh Squat
5 pull up
