Category : Wod

  kraft ramp up, then 6×3@85-90% deadlifts timecap 10’ ausdauer amrap5’ 10 sand bag deadlifts (45kg/30kg) 10 frontal burpees over sand bag kraft 3 rounds of 10 romanian deadlifts 20 ghd hip extensions 1’ plank timecap 10’

  gewichtheben ramp up to 85-90%, then 8×1 clean and jerks timecap 12’ kraft & gewichtheben emom12’ rotating through 10 strict pull ups 12 unbroken power cleans (60kg/40kg) 8 strict hand stand push ups ausdauer 1-2-3-… of pull ups kipping hand stand push ups american…

  kraft ramp up, then 5 rounds of 5@80-85% back squats 8 strict toes to bar timecap 11’ kraft & gymnastics 5-4-3-2-1 thrusters perform 10 unbroken kipping toes to bar after every set 1 set every 2’ estimated time 10’ ausdauer emom9’ rotating through 30…

  gewichtheben ramp up to 80%, then 17×1 snatches (power or squat) timecap 20’ kraft 7 rounds of 4@77.5-82.5% shoulder presses 6 strict pull ups 8 slam ball throws over shoulder timecap 14’

  ausdauer 3 full rounds of 16 double dumbbell deadlifts (30kg/22.5kg) 20 burpees timecap 1:30, rest 1:30 13 thrusters (43kg/30kg) 17/15 kcal ski erg timecap 1:30, rest 1:30 20/18 kcal row 10m hand stand walk timecap 1:30, rest 1:30

  gewichtheben ramp up to 85%, then 13×1 clean and jerks (power or squat, push or split) timecap 16’ gymnastics 8 rounds for time of 1 legless rope climb 13 ghd sit ups 12 alternating pistols timecap 12’

  kraft ramp up, then 4×6@77.5-82.5% back squats timecap 9’ ausdauer amrap20’ 30m sled push (100kg/75kg) 9/7 strict dips 30m frontal sand bag carry (45kg/30kg) 20/18 kcal ski erg

  gewichtheben ramp up to 90%, then 9×1 snatches (power or squat) timecap 15’ gymnastics emom12’ rotating through 7 bar muscle ups 20’’ l-sit hold on p-bar 70 double unders

  kraft ramp up, then 5×4@82.5-87.5% deadlifts 7×1@95-100% shoulder presses timecap 12’ ausdauer emom20’ rotating through 18 ghd hip extensions 8 strict toes to bar 18/16 kcal bike 10 pike push ups

  gewichtheben ramp up to 80%, then 17×1 clean and jerks (power or squat, push or split) timecap 20’ ausdauer 5 rounds total, 1 round every 2:15 16 american kettlebell swings (24kg/16kg) 16 kettlebell goblet squats (24kg/16kg) 8 strict pull ups rest at least 30’’