WOD

Workout des Tages Teams of 2, YGIG(8 sets) – 12/10 Calorie Assault Bike– 10 Dumbbell Thrusters ♂15kg / ♀10kg

Workout des Tages 5 Rounds 15 Shoulder to Overhead12 Pull-ups9 Sumo Deadlift High Pulls ♂35kg / ♀25kg

Workout des Tages AMRAP 12 Minutes– 3 Jumping Bar Muscle Ups– 10x 7,5 Shuttle Runs

Workout des Tages 4 sets 2:30 AMRAP– 20 Double Dumbbell Box Step -Ups– Max Handstand Push Ups in the remaining time-rest 1 minute between sets- ♂10kg/ ♀ 5-7,5kg

Workout des Tages 3 rounds10 Front Squats10 Knees to Elbows10 Burpee Over Bar-rest until minute 7:00- For Time:30 Burpee Over Bar30 Knees to Elbows30 Front Squats ♂35kg / ♀25kg

Workout des Tages Teams of 2AMRAP 30 Minutes– 100m KB Farmer Carry– 40/32 Calorie Row– 100mSynchro Lunge Walk KB ♂24kg / ♀20kg

Workout des Tages Teams of 2– 42-36-30-24-18Calorie Assault Bike– Thrusters ♂25kg /♀15kg

Workout des Tages 1,000/850m Row75 Wall Balls15 Burpee Pull-ups ♂6kg / ♀4kg

Workout des Tages 4 rounds24 Deadlifts18 Hang power cleans12 Shoulder to Overhead ♂ 35kg /♀25kg

Workout des Tages 6 Sets (1 Set every 2:30)– 12x8m Shuttle Run– 12 GHD Sit Ups + Medball -Rest 5:00- 6 Sets (1 Set every 2:30)– 30 Double Unders– 15 Push Up