Wod 30.03.15

Front Squat 1 – 1 – 1 -1 In between sets 21 – 15 – 9 Ring Dips 15 Minutes Muscle Up tekkers 7 Minute AMRAP 8 OHS 40/30kg 6 DB Squat Cleans 2 Muscle Ups...

Wod 28.11.14

Mobility Wod 7 Min AMRAP Increasing Ladder 2 Squat Cleans 50/30kg 2 HSPU 4 Squat Cleans 4 HSPU 6 Squat Cleans 6 HSPU and so on….....

Wod 29.10.14

Strength Bench Press 5 – 5 – 5+ 65%, 70%, 75% Wod 1:1 Pairs 6 Rounds 5 Pull Ups 10 Squat Cleans 60/40kg 2 Lengths Farmer Walks 24/16kg...

Wod 28.10.14

11 OMEM 0 – 10 HSPU 1 – 6 Each Leg Single RDL 2 – 8 Squat Clean Wall Balls   Wod 21 – 15 – 9 STOH 60/40kg Air Squat Jump over the bar 30 Double Unders Between rounds...

Wod 16.10.14

Tabata Sit Ups 7 Min OMEM 1 Hang Clean 1 Hang Squat Clean 1 Squat Clean   Wod 12 Minute AMRAP 15 Snatches 40/30kg 15 Box Jumps 200m Run...