WODs

Ideen, die anderen helfen können

Unsere Trainer nutzen ihr Wissen und versuchen, es in Worte zu fassen. Das Ziel ist, alles zu tun, um dir zu helfen, besser zu werden.

WOD's

Jan 2, 2018

'Bill'
For time:

100 pull-ups
100 push-ups
100 sit-ups
100 squats

Dez 29, 2017

3 rounds for time of:

60 squats
30 knees-to-elbows
30 ring push-ups

Dez 27, 2017

'Le Chick'
5 rounds for time of:

7 reps squat cleans / 165-lbs  
7 reps shoulder to overhead / 165-lbs
7 burpee chest-to-bar pull-ups

Rest 2 minutes between rounds.

Dez 23, 2017

3 rounds for time of:

Row 250 meters
21 reps dumbbell thrusters / 30-lbs
12 chest-to-bar pull-ups

Dez 17, 2017

4 rounds of:

1 minute kettlebell snatches / 1.5-pood 
1 minute of sit-ups
1 minute of lunges

Dez 16, 2017

10 rounds of:

100-meter sprint
Rest 90 seconds

Dez 14, 2017

For time:

12 muscle-ups
Run 800 meters
9 muscle-ups
Run 400 meters
6 muscle-ups
Run 200 meters

Dez 10, 2017

Back squat
10-8-6-4-2 reps

Shoulder press
10-8-6-4-2 reps

Deadlift
10-8-6-4-2 reps

Nov 19, 2017

'Griff'
For time:

Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

Nov 17, 2017

'Fran'
21-15-9 reps of:

Thrusters / 95-lbs
Pull-ups

Nov 11, 2017

'Viola'
AMRAP 20':

Run 400 meters
11 power snatches / 95-lbs
17 pull-ups
13 power cleans /    95-lbs

Nov 5, 2017

For time:

30 overhead squats / 115-lbs
15 muscle-ups
20 overhead squats / 115-lbs
10 muscle-ups
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