WOD WOD, 27. Juni 2022

27-06-2022 Gymnastics EMOM 12 (Weight) EMOM 12 Odd: 15 – 20 KB Swings mid weight Even: 40-60 DU (45sec. Jump Rope) Metcon Metcon (Time) For Time 50-40-30-20-10 Air Squats 25-20-15-10-5 KB SDHP 32/24 50-40-30-20-10 sit ups 25-20-15-10-5 KB Swings TC

WOD WOD, 22. Juni 2022

22-06-2022 Gymnastics AMRAP 15 (Weight) AMRAP 15 for Quality 10/10 weighted Hip Thrust 12 Strict Pull ups 8/8 Z-Press 20 Plank Shoulder Taps Metcon Metcon (Time) Teams of 2, For Time: Run together 400m 50 DB Snatch 22,5/15 50 T2B

WOD WOD, 21. Juni 2022

21-06-2022 Skill AMRAP 15 (Weight) AMRAP 15 for Quality 20 weighted Elevated rev. Lunges 20 V-Ups 10/10 Lateral Raise 10/10 rear delt Kickback 10 Diamond Push ups Metcon Metcon (Time) For Time: 5 Rounds 12 DB Thrusters 2×22,5/15 24 Burpees

WOD WOD, 15. Juni 2022

15-06-2022 Weightlifting Complex (Weight) EMOM 12 1: 6-8 Overhead squats @60% 2: 1 Round DT @same weight 3: Rest Metcon Metcon (AMRAP – Reps) 17.5.22 Repeat 2 Rounds of: E3MOM 27/22 cal Bike E3MOM 35/30 cal row + 5 Burpees

WOD WOD, 14. Juni 2022

14-06-2022 Weightlifting Complex (Weight) 3 x E2MOM Push Press 6@40%, 4@50%, 2@60% Into: 4x E2MOM Power Clean (Touch and go) 5@50%, 4@55%, 3@60%, 2@65% Metcon Metcon (Time) Frankabell For Time: 21-15-9 Thrusters 45/30 Pull ups Directly Into: 21-15-9 Snatches 40/25

WOD WOD, 9. Juni 2022

09-06-2022 Weightlifting For Quality (Weight) AMRAP 15 For Quality 15 Strict Pullups 15 V-ups 10/10 Bulgarien Split Squats @Light weight 30sec. Hollow arch hold Metcon Metcon (Time) For Time: Buy in : 400m run 25 – 20 – 15 Burpee