Workout of the Day

WOD 23.11.18

img_2502

Team WOD : (teams of two) 6 rounds for time of 400m row (200m each) 4 rounds of « Cindy » (switch teammate every full round of « Cindy ») « Cindy » : 5 pull ups 10 push ups 15 air squat

WOD 22.11.18

img_9764

« DT » Rx : 5 rounds of 12 deadlift (70/45kg) 9 hang power clean (70/45kg) 6 push jerk (70/45kg) …for time ! Intermediate : 5 rounds of 12 deadlift (50/35kg) 9 hang power clean (50/35kg) 6 push jerk (50/35kg) …for time ! Beginner : 5… Read more »

WOD 20.11.18

img_7690

« Fight Gone Bad » Rx + Intermediate : 3 rounds of 1′ wall ball shots (20lbs/14lbs) 1′ sumo deadlift high pull (35/25kg) 1′ box jumps (20″) 1′ push press (35/25kg) 1′ row 1′ rest Beginner : 3 rounds of : 1′ wall… Read more »

WOD 19.11.18

img_5769

AMRAP 8′ : Rx : (2×16/12kg) 4 double kettlebell thrusters 6 toes to bar Intermediate : (2×12/8kg) 4 double kettlebell thrusters 6 toes to bar Beginner : (2×8/4kg) 4 double kettlebell thrusters 6 scalled toes to bar

WOD 18.11.18

img_1181

21 – 15 – 9 reps of : left-arm kettlebell clean right-arm kettlebell clean 8 burpees left-arm kettlebell push press right-arm kettlebell push press 8 burpees left-side kettlebell front squat right-side kettlebell front squat 8 burpees left-arm kettlebell snatches right-arm kettlebell snatches 8… Read more »

WOD 17.11.18

img_7552

Team WOD (team of two) : AMRAP 20′ A & B : 30″ Air Bike for max cal (together) then one teammate execute one round of : 2 dumbbell power snatch (L) 2 one arm over head lunges (L) 2 dumbbell power snatch (R) 2 one… Read more »

WOD 16.11.18

img_7764

Execute 10 to 1 reps of the following : – deadlifts – hang power cleans – shoulder to over head –> 30 double unders at the end of each round …for time ! Rx : 60/40kg (30 double unders) Intermediate… Read more »

WOD 15.11.18

img_9648

« Fran » Rx : 21 – 15 – 9 reps for time thrusters (43/30kg) pull ups Intermediate : 21 – 15 – 9 reps for time thrusters (30/20kg) pull ups Beginner : 18 – 12 – 9 reps for time thrusters (20/15kg) ring row… Read more »