Partner WOD P1. 500m row P2. KB hold (rackposition) 2x24/16 kb drop=5 burpees P2.500m row P1.KB hold 500/400/300/200/100 Immer im Wechsel.

WOD Amrap 5 10/8 cal Row 10 alt. DB Hang Clean and Jerk Rest 3 Minuten Amrap 5 10/8 cal Row 6 Burpees over Rower

Warm up: 500m row 3 Runden 30JJ 5 burpees 10 min. E2MOM Snatch Complex: 1 snatch push press 2 snatch balance 3 OHS WOD WOD: 10 min Amrap:...

WOD 300 rope jumps 5 runden 20 American Swings 20 Lunge Squats 20 Push Press 40/27,5 20 Push Ups 20 Sit Ups 300 Rope Jumps

Technik 5x5 Frontsquats WOD For time 135/95 /50/35 3 clean and jerk 3 Toes to bar 55 double unders 6 C&J 3 T2B 55 DU 9…. 12… Time cap 21...

WOD 2 rounds 3 min rest 2 rounds 50/35 kg sdhp snatch clean push press backsquat 10 wbs 10 pull ups

WOD Team of 2 2 rounds 1600 m row 40 power snatch 40/30 40 burpees 40 power clean 50/35 40 pull ups 40 deadlift 70/55 40 push ups (Gummi...

Rookie 5 Sets Amrap 3 Minuten 2 Deadlift 4 Push Ups 6 Box Jumps WOD 5 Sets Amrap 3 Minuten 3 Deadlift 92.5/55 6 Push Ups 9 Box Jumps

Warm Up Warm Up : 2min rope jump Kraft 4 Runden A) 30 sec HS hold / 1min Pause B) 30 sec. Around the box / 1 min Pause WOD WOD: 1.500m /...

WOD „300“ 25 pull ups 50 deadlift 50/70 50 push ups 50 box jumps 50 floor wipers 50/70 50 kB clean a press 16/20 25 pull ups

Kraft 5x5 Deadlift WOD 100 DUs 25 push press 25/40 25 pull ups 80 DUs 20 push press 25/40 20 Pull ups 60 DUs 15 push press 30/45 15 Pull...

WOD 90 sec rope jumps 50 air squats 50 lunges 50 double kb floor press 50 sit ups 90 sec rope 40….. 30…. 20…. 10….

WOD Team of 3 100 wbs 100 push ups 100 side box jumps 100 deadlift 100 push press 100 oh lunges 66 burpees

Kraft 6 Runden A) 30 sec HS hold / 1min Pause B) 30 sec. Shoulder taps / 1 min Pause WOD 12 min amrap: 10 Push press 40/20kg 10 Walking...

WOD EMOM 8 min 3 full snatch 27,5/40 death by minute strict press 27,5/40 3 rounds 20 lunge squats 20 push ups 20 sit ups

Kraft x5 Frontsquats 75% WOD 8 min Amrap 9 Shoulder to Overhead 30/50 6 Burpee over bar 3 Pull ups 3 min Rest 21-15-9 Power Clean WBS...

Technik the kip, kipping pull-up, toes to bar WOD 12 min tc 50 hpc 40 push press 30 sdhp 20 fs

WOD 5 runden 1 power clean 3 hang power squat clean 2 jerks 200 m row 2 min rest than again

WOD EMOM 6 min 1 deadlift 3 sec hold(3x) for time 1 push up 1 medball wall smash 2 push up 2 medball 3 Bis 10 8 min amrap 5 ring dips 5...

WOD 3 rounds 4 Time of: 500 m row 20 DL Bodyweight 20 WB 20 Zombie Situps 20 Neckpress (empty bar)