WOD

1. SNATCH 20 min for 1RM 2. WOD „Mary" AMRAP 20: 5 HSPU 10 Alt. Pistols (5/side) 15 Pull-ups -> No scaling! If you can’t [...]

TEST-WEEKS SKILL Max effort of A. Push-ups in 2 min B. Box-Jumps in 2 min DEADLIFT 15 min for 1RM WOD “KAREN” 150 Wall Balls, [...]

0:00-15:00 100 Double-unders Amrap 5 Deadlift, 100/70 13 Push-ups 9 Box-Jumps, 24/20“ 20:00-35:00 100 Double-unders Amrap 2 Bar-Muscle-ups 4 HSPU 8 KBS, 32/24 40:00-55:00 100 [...]

In teams of 2, Amrap 3 min for 5 rounds w/1 min rest b/t: 30 Partner-Wall Balls, 9/6 10 synchron TTB 5 synchron Burpee Box [...]

Every 10 min for 3 rounds, each for time: Row 1K 20 Pull-Ups 20 Push Press, 60/42.5 Ergebnisse anzeigen

3 RFT of: 10 Power Cleans, 60/42.5 20 Push-Ups 40 Double-Unders TC: 12 Ergebnisse anzeigen

1 Snatch, 42.5/30 2 Burpees 3 Hang Clean, 42.5/30 4 Box Jumps, 24/20" 5 Front Squats, 42.5/30 6 TTB 7 Push Press, 42.5/30 8 alt. [...]

Amrap 5 min of: 10 Push Press, 52.5/35 15 KBS, 24/16 Rest 2 min, and then… Amrap 5 min of: 10 TTB 10 Box Jumps, [...]

“The Chief” Against a 3-min running clock, complete amrap of: 3 Power Cleans, 60/42.5 6 Push-Ups 9 Air Squats Repeat for a total of 5 [...]

4 sets for max reps against a 4-min running clock, complete: Row 500m Max Double-Unders Rest 4 min b/t sets Ergebnisse anzeigen [...]