Donnerstag, 14.12.
EMOM for 15 min: 5 Burpee Box Jump-Overs, 24/20″ 5 TTB Ergebnisse anzeigen
Mittwoch, 13.12.
4x 3-min sprints of: “Mary” 5 HSPU 10 Alt. Pistols 15 Pull-Ups Perform amrap in 3 min, then rest 90 sec b/t sets and pick [...]
Dienstag, 12.12.
TEAM-WOD „12 Days of Christmas“ 1 Wall Climb 2 Goblet Squats, 32/24 3 strict Pull-ups 4 KBS, 32/24 5 Box-over 6 inverted Burpees 7 KB [...]
Montag, 11.12.
In teams of 2, partners alt. 4 sets each against a 5-min running clock, for max reps of: Row 500m then amrap of… 10 KBS, [...]
Samstag, 09.12.
„12 Days of Christmas“ 1 Clean & Jerk, 60/42.5 2 strict HSPU 3 Front-Squats, 60/42.5 4 Pull-ups 5 Box-Jumps, 24/20“ 6 Wall-Balls, 9/6 7 TTB [...]
Freitag, 08.12.
3 sets for max reps of: 45 sec KBS, 32/24 15 sec Rest 45 sec Burpees 15 sec Rest 45 sec Push Press, 42.5/30 15 [...]
Donnerstag, 07.12.
For time: Run 800m then… 3 rounds of: 10 S2OH, 70/47.5 20 Box Jumps, 24/20″ 30 KBS, 24/16 then… Run 800m Ergebnisse anzeigen [...]
Mittwoch, 06.12.
800m Row 800m Run 60 KBS, 32/24 60 Wall Balls, 9/6 40 Push-Ups 40 Pull-Ups 20 Burpees 20 OHS w/plate, 25/15 Ergebnisse anzeigen [...]
Dienstag, 05.12.
TEAM-WOD In teams of two, 6 stations with 4 min each, 30 sec rest between: 1 - max strict Pull-ups 2 - DB-S2OH, 25/20 3 [...]
Montag, 04.12.
Amrap 10 min of: 5 Power Cleans, 60/42.5 10 HSPU Ergebnisse anzeigen