| A) EMOM 12: 1) 10 reps Bench-Press2) 20 reps Tuck-ups | B) WODapalooza Event „Miami Heat“ 30/20 Calories Bike 10 Meter Overhead Walking Lunge M20Kg plate/ W15Kg plate time-cap for each round: 2:30min Workout flow: 2 Groups. Every Group has to do 2 rounds. The best 3 Men and 3 Woman are doing a final round. |
| A) OT 90 seconds for 6 rounds do 5 reps DeadliftAHAP | Hard Cindy Complete as many rounds as possible in 15 minutes of: 5 weighted pull-ups M20Kg/W15Kg 10 push-ups with feet on a box M24inch/W20inch 15 squats holding a plate M20Kg/W15Kg |
| A) OT 90 seconds for 6 rounds do 5 reps Back-Squat AHAP | WODapalooza Event „Pump Sesh Triplet“ 3 rounds of: 2/1 Legless Rope Climbs (18ft + legless up and legless down) 15 DB Bench Press M22,5Kg/W15Kg 9 DB Thrusters |
A) Repeating WOD from 02. January / WOD is originally from crossfit.comit has been postet on 26.03.2012
21-15-9
Back-Squats with 60% of 1 RM (M100Kg/W70Kg is the RX weight if you don’t know your 1 RM)
Russian KB-Swings (we had american on 02.01.)
B) 5 rounds of 40 seconds amrap work / 20 seconds rest
Teams of 2
100 calories Bike
20 Synchro Bar Facing Burpees
40 Power-Clean & Jerk M60Kg/W40Kg
80 Chest to Bar Pull-ups
40 Power Snatch M60Kg/W40kg
20 Synchro Bar Facing Burpees
100 calories Bike
