WOD 14.11.14
A: Warmup, Mobility,
B: Practice the Clean, Push Jerk
C: 6 Rounds for time
- 5 Clean and Jerks
- 15 Double Unders
WOD 10.11.2014
A: Warmup/ Mobility
B: Practice Frontsquat, Knees 2 Ellbows
C: for 5 Rounds
- 10 Thruster
- 10 K2E
- 10 Pushups
WOD 8.11.2013
A: Warmup, Mobility,
B:Practice Deadlift, Frontsquat, Box Jump Skills
C: For 12 min.
- 7 Deadlift
- 7 Front Squat
- 7 Boxjumps
Wod 4.11.2014
A: OH Squat
Double under
7 rounds for Time
10 Oh Squat
10 Double unders
WOD 3.11.2014
A: Medball clean, Shoulder press push press, Push jerk
B: for 12 min
10 Medball clean 9/6 kg
4 Shoulder press
4 push press
4 push jerk 20/ 15 kg bar
WOD 29.10.2014
A: mobility warm up.
B: Technik deadlift + 5×5 Heavy
C: 7 rounds for Time
7 DL
10 box jumps
15 airsquats
Wod 28.10.2014
A: work at your mobility hip shoulder knee
B: shoulder press / push press
C: for 10 min
7 burpee pullup
7 pushpress 40/30kg
WOD 27.10.2014
A: hip/schoulder mobility
B: deadlift 5×5 Sets on 5rep max
C: for 12 min
21 KB swing
15 Double unders
9 Pullups
WOD 24.10.
A: shoulder/hip/knete mobility
21 Thruster 15/20 kg bar.
B: 5×5 shoulderpress
C: 7 rounds for Time
7deadlifts
7powercleans
7push jerk
Wod 23.10.2014
A: Mobility warmup
B:3 sets of plank hold 1 min, 30 sec Hollow Rocks
Work in your shoulder and hip mobility
C: WOD 5rounds for Time
7 Oh Squat
10 Double unsers
