Strength: Weighted Pull Ups WOD: it´s FRAN time
Strength: 3-RM Power Snatch, 1-RM Squat Snatch WOD: 30x Snatch (60/40kg) 40x Burpees
Strength: Front Squat WOD: 15-12-9-6-3-6-9-12-15 – Kettlebell Swings (24/16kg) – Push Ups (10 Double Unders zw. den Runden)
Strength: Power und Squat Cleans WOD: 20-15-10 Power Clean (50/30kg) Overhead Lunge Steps (20/10kg)
Strength: Push-Press (1RM) WOD: Central Europe Throwdown 12min AMRAP (3-3-3,6-6-6,9-9-9,…) Shoulder to Overhead (50/30kg) Wall-Balls (9/6kg) Box Jumps (60/50cm) http://centraleuropethrowdown.com/#?workouts