Category : Wod

  gewichtheben emom9’ 6 push jerks ausdauer for time 90 ab mat sit ups timecap 2:10 ausdauer 5 rounds for time of 20 burpees 18/14 kcal bike 16 american kettlebell swings (32kg/24kg) timecap 19’

  gewichtheben 10×3 squat cleans, 50-80%, go every 1:25 estimated time 14’ gymnastics & ausdauer emom15’ 7 strict chest to bar pull ups 7 strict ring dips 10 double dumbbell box step overs (22.5kg/15kg) ausdauer for time 30/24 kcal ski erg timecap 1:30

  gewichtheben 11×2 power snatches, 60-85%, go every 1:10 estimated time 13’ kraft emom10’ alternating between 2 front squats, 90% 4 push presses ausdauer amrap7’ 6 alternating pistols 24 double unders estimated rounds: 10 estimated round time: 0:40

  kraft emom10’ 5 deadlifts, 60-70% ausdauer amrap16’ 8 sanctional thrusters (22.5kg/15kg) 5/3 kipping ring muscle ups 8 sanctional thrusters (22.5kg/15kg) rest 1:30 8 double dumbbell burpees (32.5kg/25kg) 5/3 kipping ring muscle ups 8 double dumbbell burpees (32.5kg/25kg) rest 1:30 estimated rounds: 3 ausdauer 30…

  gewichtheben 15×1 muscle cleans, 50-65%, go every 0:35 estimated time 9’ kraft 5×5 back squats, 77.5% timecap 10’ ausdauer 4 rounds of 10 kipping toes to bar 12/9 kcal bike 10 double dumbbell shoulder to overhead (20kg/15kg) 12/9 kcal bike timecap 1:50, rest 1:50…

  gewichtheben 6 rounds of 2 power snatches + 3 squat snatches + 4 overhead squats go every 2’ estimated time 12’ kraft & ausdauer emom15’ rotating through 14 double dumbbell front rack lunges 12 push ups 2/1 peg board ascents ausdauer for time 30/24…

  gewichtheben emom15’ 1 split jerk, 0:02 pause in catch, 60-100% kraft, gymnastics & ausdauer amrap12’ 2 deadlifts, 90-95% 12 butterfly pull ups 24 down ups rest 1:30 estimated round time: 1:15 estimated rounds: 5

  gewichtheben 10×3 power cleans, 60-85%, go every 1:15 estimated time 13’ kraft 6 rounds of 4/4 single dumbbell overhead squats, go every 1:45 estimated time 11’ gymnastics & ausdauer 5 rounds of 8 russian kettlebell swings (36kg/28kg) 6 strict hand stand push ups 16…

  gewichtheben 10×2 squat snatches, 60-90%, go every 1:10 estimated time 12’ kraft 4×9 front squats, go evey 2’ estimated time 8’ ausdauer 4 full rounds of 0:45 on, 1:20 off, alternating between 2/2 sand bag cleans (68kg/45kg) amrap box jumps (61cm/51cm) 2/2 sand bag…

  gewichtheben 4 rounds of 3 push presses + 7 push jerks rebound, go every 2:05 estimated time 8’ kraft emom11’ 1 overhead squat, 70-100% ausdauer & gymnastics emom15’ rotating through 14 ghd sit ups 14 wall balls (12kg/9kg) 2/1 peg board ascent