Wod

Warmup: - 5´DU Gymnastics: E3mom for 12´a SuperSet - 3x Weighted Pullups + 12 Double KB or DB bent over rows + - 15 Hollow rocks Strength: 5 Rounds - Strict Press 5,3,1,1,1 go for 1RM WOD: 18´Amrap - 10x Burpees over the bar - 20x Pistols - 10x Deadlifts with 100.00kg...

Warmup: BearComplex Weightlifting: E2mom for 20´ - Power Cleans: Sets 1-3: 3 reps @ 60-70% (Touch and go) Sets 4-6: 2 reps @75-85% (1.1. Drop between reps) Sets 7-10: 1 rep (85%+ build to a heavy but quality single) WOD: 5 Rounds - 400m Run - 20x Ground to Overhead...

Warmup: - 3 x Burguener W/Up Weightlifting: E90sec for 18´Alt (4 sets of each) 1) 3 Snatch high pulls (90-100% of 1RM Snatch) 2) 5 BTN Snatch grip push press (~80-85% of 1RM Snatch) 3) 5 Seated tall box jumps (rest ~5s between jumps, build to a high but safe set)...

Warmup: - Foam roller Gymnastics: E2mom for 20´ - Power Cleans *Sets 1-2: 3 reps @ 60-70% *Sets 3-4: 2 reps @75-85% *Sets 5-10: 1 rep (85%+ build to a heavy but quality single) WOD: 25´CAP - Row for 50kcal - 40x Push Press with 22.50kg / 17.50kg Single Arm DB (20/20)...

Warmup: 400m, then 3x - 25 Jumping Jacks - 15 Dislocates - 5 Burpees Strength: E3mom for 15´ - Strict Press: *Set 1: 8 @ 65% *Set 2: 6 @ 75% *Set 3: 5 @ 80% *Set 4: 4 @ 85-90% *Set 5: 4 @ 85-90% Skill: 10´For - Box Jumps Max. High WOD: 12 min AMRAP Ladder: 1,2,3,4,5…....

Warmup: - Snatch Prep Weightlifting: 12´Emom - 3x Hang Power Snatches (Start at a light-moderate weight, and build as needed) Strength: E2mom for 10´ - 3x Front Squats Pause front squats @3,3,X,1 (@55-65% of 1RM) WOD: 20´Amrap - 2000m Run then Max. Rounds of...