Mittwoch, 07.12.
3 rounds, each for time: Run 1 lap obstacle-course with: 3 rower-jumps zig zag around pillars 6 Box-overs w/DBs, 2x25/15 then 2 Rope Climbs 10 Tire Sledge Hammer, 10/6 [...]
Dienstag, 06.12.
Teams of 2 for reps: Amrap 5: Wall climbs 2 min rest Amrap 5: 5 Pull-ups 10 KBS, 24/16 2 min rest Amrap 5: 10 [...]
Montag, 05.12.
1. W/U 2. PUSH PRESS 15 min for 1RM 3. SKILL choose a skill you missed 4. WOD „Fran" 21-15-9 of: Thruster, 42.5/30 Pull-ups [...]
Samstag, 03.12.
„The MedBall-Fun-Run“ With a 9/6-MedBall do: 315m Overhead Walking Lunges 30 Push ups 315m run back w/MB 315m Front-rack Walking Lunges 30 Squats 315m run back w/MB [...]
Freitag, 02.12.
20 Pull-ups 30 Deadlifts, 100/70 40 Box-Jumps-overs, 24/20´´ 50 Wall-Balls, 9/6 60 Double-unders (240 SU) 50 Wall-Balls, 9/6 40 Box-Jumps-overs, 24/20´´ 30 Deadlifts, 100/70 [...]
Donnerstag, 01.12.
1. W/U 2. WOD „Isabell" 30 Snatches, 60/42.5 3. STRICT PRESS 15 min to find new 1RM 4. CONDITIONING EMOM 15: Min 1: 45 sec [...]