WOD 1.11. – Spezial

Warm-Up: Prepare well for the MetCon: run 400m 2 x 21 Air Squats 14 Sit-Ups 7 Push-Ups Mobility: at least 3 minutes – choose one of Peanut for Thoracic spine Hip stretch with band (work in pairs) WOD: ANGIE! For time: 100 pullups 100 pushups 100 situps 100 air...

WOD 2014/11/01

Strength: EMOM 13 min 3 Thruster Increase weight if form allows. WOD: 4 Rounds: 15 Box Jumps (24/20 inches) 5 Toes to Bar (scale: hanging knee raise) 10 alternating Pistols (scale: 30 air squats)

WOD 30.10.

Skill: Kipping skill-work WOD: EMOM 10′ 5 Squat Clean @ 70% of 1RM