Dienstag, 13.12.
Ralf Müller2018-12-14T10:53:39+01:00TEAM-WOD Amrap 20: 4 Burpees over KB 3 am. KBS, 32/24 2 KB-Snatch e.s. 1 Sprint over Boxes -> 1 works, other rest Ergebnisse [...]
Montag, 12.12.
Ralf Müller2018-12-14T10:53:39+01:00Amrap 12: 2 Deadlift, 125/85 4 Bar-Muscle-up 6 Push press, 55/35 Ergebnisse anzeigen
Samstag, 10.12.
Ralf Müller2018-12-14T10:53:39+01:00TEAM-WOD: „31 Heroes" Amrap 31 min of: 8 Thruster, 70/47.5 6 Rope Climbs 11 Box-Jumps - P1 runs w/sandbag, P2 works! Ergebnisse anzeigen [...]
Freitag, 09.12.
Ralf Müller2018-12-14T10:53:39+01:007 RFT: 7 DB/KB-Thruster, 20/12 7 Sit-ups 7 Wall-Balls, 9/6 7 HR-Push-ups -> run 1 lap w/MB b/t each round! TC: 18 Ergebnisse anzeigen [...]
Donnerstag, 08.12.
Ralf Müller2018-12-14T10:53:39+01:003 RFT 25 OHS, 60/42.5 400m run w/MedBall, 9/6 Ergebnisse anzeigen
Mittwoch, 07.12.
Ralf Müller2018-12-14T10:53:39+01:003 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.
Ralf Müller2018-12-14T10:53:40+01:00Teams 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.
Ralf Müller2018-12-14T10:53:40+01:001. 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.
Ralf Müller2018-12-14T10:53:40+01:00„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.
Ralf Müller2018-12-14T10:53:40+01:0020 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 [...]