Workout of the Day

WOD 29.03.19

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Team WOD (teams of 2) 5 rounds for time of Rx : 400m run together 60 Russian kettlebell swings (32/24kg) 30 synchronized hand release push-ups (touch) Intermediate : 400m run together 50 Russian kettlebell swings (24/16kg) 20 synchronized hand release… Read more »

WOD 27.03.19

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5 rounds of 20 walking lunges (dumbbells carry) 30/20 cal ergo 20 hollow rock 10 ring dips …for time ! Rx : 2×22.5/15kg Intermediate : 2×15/10kg Beginner : 2×10/7.5kg

WOD 26.03.19

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“Ryan” Rx : 5 rounds for time 7 muscle-ups 21 target burpees Intermediate : 5 rounds for time 7 jumping muscle-ups or pull-ups or chest to bar 21 target burpees Beginner : 5 rounds for time 7 ring rows 21 target burpees Each… Read more »

WOD 24.03.19

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Team WOD : (teams of two) 20 rounds (10 each) for time of 2 hang power snatches 2 hang squat snatches 2 over head squats 4 synchronized burpees Rx : 50/35kg Intermediate : 35/25kg Beginner : 20/15kg

WOD 21.03.19

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4 rounds of (40″ max effort / 20″ rest) 40″/20″ max legless rope climb 40″/20″ max double unders 40″/20″ max distance handstand walk 40″/20″ max burpees

WOD 20.03.19

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« T » 5 rounds for time of 100m sprint 10 squat clean + thrusters 15 American kettlebell swings 100m sprint 2′ rest between each rounds Rx : 50/35kg – 32/24kg Intermediate : 35/25kg – 24/16kg Beginner : 20/15kg – 16/8kg