WOD Deck of X Cards Push ups Pull ups Sit ups Squats Joker: 25 burpees 50 Jumping Jacks 25 high knee jumps

WOD 4 runden 10 one arm kB thruster 32/20 10 muscle snatch 20/10) barbell 10 swings 10 high pulls 4 min EMOM 5 wbs push ups 5 sit ups 1...

Strength EMOM x4 Odd: 4-6 Strict Pull Ups Even: max. Chin over Bar hold WOD 4 Sets New Set every 5:00 25/20 cal Row 15 DL 10 Burpee Box...

Warm up: 4 Rounds 1 min rope jump 20 JJ 10 high plank shoulder taps 5 HR pushups HS Strength: 6 Runden Handstand work feet on Box...

WOD The Terminator 6 rounds 62,5/42,5 kg 12 deadlift 10 strict pull up 6 clean and jerk 5 burpees over bar

Strength: 5x5 deadlift WOD 21-18-15-12-9-6-3 S2OH Toes to bar

Warm up: KB warmup 6rds 20sec superman hold - 10 sec rest 20sec hollow rock hold - 10 sec rest 2rds 15sec superman hold - 15 sec rest...

TEAM WOD 20 pull ups 50 box jumps 20 pull ups 50 wbs 20 pull ups 100 push ups 20 pull ups 100 kb snatch 16/12 20 pull ups 200 air squats...

WOD Frontrack Position lunges 10 each leg M-20/30/40/50 kg F-10/20/30/40 kg 50 frontsquat 50 hackenschmidt WOD Death by Minute 2 push...

WOD 21-18-15-12-9-6-3 Thruster Bar Facing Burpees Over

Warm up: 3 rounds of: 1min rope jump 10 burpees 5 pushups HS Strength: 6 Runden A) 30 sec HS hold / 1min Pause B) 30 sec. Wall walks /...

WOD 10 runden 45/32,5 kg 6 barbell row 6 hang power clean 6 push jerk 100 deadlift 100 floor wipers

WOD Popeye 3 rounds without Breaking 30 curls 30 strict press 30 lateral raises 30 hammer curls 30 upright rows 30 push press 30 curls 1...

WOD 5 runden 5 Kb oh box steps ( each)14/20 5 Full Snatch 27,5/40 5 medball pull ups 5 oh squat jumps 15/20 Plate

WOD 3-6-9-12… Rudern Power clean

Warm up: 500 m row 3 Rounds: 30 JJ 15 jumping squats 5 Burpees HS Strength: 4 Runden A) 30 sec HS hold / 1min Pause B) 30 sec. Wall...

WOD 8 min EMOM 8 strict pull ups 10 min EMOM 1. 20 wbs 2.15 t2b 21/15/9 ring dips push press 45/32,5 push ups

Technik TC 15 min Complete the following complex for max load 1 deadlift 1 clean 1 Hang clean 1 jerk WOD 7 min Amrap 14 reverse lunges 14...

Warm up: 10 min row Technik: the KIP WOD 12min amrap 3 kipping pull-ups 6 t2b 9 kb swings 12 wbs

Partner WOD 50 pull ups 50 deadlift 50 box jumps 50 du‘s 50 sit ups 50 swings 16/24 50 oh lunges (plate) 15/20 50 wbs 50 hr push ups 50...