Workout of the Day

WOD 05.11.18

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« Bergeron beep test » EMOM for as Long as Possible : Rx : 7 thrusters (35/25kg) 7 pull-ups 7 burpees Intermediate : 5 thrusters (20/15kg) 5 pull-ups 5 burpees Beginner : 3 thrusters (20/15kg) 3 pull-ups with band or 5 ring row 3 burpees

WOD 01.11.18

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« Fight Gone Bad » 3 rounds of 1′ wall ball shots 1′ sumo deadlift high pull (35/25kg) 1′ box jumps (20″) 1′ push press (35/25kg) 1′ row 1′ rest

WOD 29.10.18

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Weightlifting : EMOM 8′ 2x hang squat clean + 1x squat clean –> move fast, work for quality (not for weight !) Metcon : « Elizabeth » Rx : 21 – 15 – 9 reps for time of squat clean (60/40kg) ring dips… Read more »

WOD 28.10.18

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Rx : 6 rounds of 60 double unders 8 hang power clean (50/35kg) 40 hand stand shoulder tabs 20 GHD situps Intermediate : 6 rounds of 40 double unders / 80 single unders 8 hang power clean (35/25kg) 40 shoulder tabs 20 Abmat… Read more »