WOD 04.07.2025

A) Power Snatch-Technique
Singles vs. BB Cycling

B) 12-9-6 Bar Facing Burpees
9-6-3 Power Snatches (60/40; 40/30)-1min Rest
15-12-9 Lateral Burpees over The Bar
12-9-6 Overhead Squats (60/40; 40/30)

HYROX 03.07.2025

For Time, with a Partner:
1000m / 800m Run Together
then
2 Rounds:
100m (weighted) Walking Lunges – Partner holds Squat Position
100m Farmers Carry – Partner does RDL
100m Burpee Broad Jump – Partner holds Plank Position
then
1000m / 800m Run Together

WOD 03.07.2025

Team of 2:
30 Synchro Burpees
20 Deadlifts (100/70)
10 Rope Climbs
400m Run Together
25 Synchro Burpees
16 Deadlifts (100/70)
8 Rope Climbs
400m Run Together
20 Synchro Burpees
12 Deadlifts (100/70)
6 Rope Climbs
400m Run Together
15 Synchro Burpees
8 Deadlifts (100/70)
4 Rope Climbs
400m Run Together

WOD 02.07.2025

A) 8 Sets, every 90sec.:
1 Power Clean +
2 Hang Squat Clean +

B) 24-18-12
Toes To Bar
12-9-6
Front Squat

HYROX 01.07.2025

A) 12min EMOM:
odd: max Reps Wallballs
even: max Reps Burpees

B) 20min EMOM:

-Banded Lat Pull Down into Half Squat

-amrap 2 / 2 Split Squats, Jumping Lunge to switch side

-DB Plank Row (2x ahafa)

-DB Push Press (2x ahafa)

-12/10cal Row