Warm-up: 20-20-20-20 3 Rounds 30sec. Hollow Rock hold 15sec. Rest 30sec. Arch Body Rock hold 15sec. Rest 5 min. Mobility 5 min. DU Technik Applied Strength. EMOM 10 1 Hang Power Clean GPP: AMRAP 8 min. 5 Slam Ball over Schoulder 5 Sprints with...
Read moreWarm-up: 20-20-20-20 4 Rounds (2 Partner) Row 15 Cal. Planke Applied Strength: Shoulder Press 5×5 GPP: For Time: 21-15-9-3 KB-Snatch Box Jumps Find your 10 Rep max. Front Squat EMOM 5 min 10 Wall Balls Gymnastics: 5 Rounds for Time: 10 Toes...
Read moreWarm-up: 20-20-20-20 5 min. Mobility Snatch Balance 5×2 Applied Strength: EMOM 10 1 Power Snatch + 2 Overhead Squats GPP: Deadlift 5×3 “FGB Style” 2 Rounds, 2min per Station of: Front Squat 50kg/30kg Rest 1 min. Handstand...
Read moreWarm-up: 20-20-20-20 EMOM 5 30 Mountain Climbers 30 Flutter Kicks 5 min. Mobility Applied Strength: 3 Rounds for Time of: 7 Power Cleans (@70% from Yesterday) 10 Pull-ups 13 Push-ups GPP: Shoulder Press 5×2 CrossFit Games Open 17.2 As many...
Read moreWarm-up 20-20-20-20 4 Rounds 30sec. Hollow Rocks 15sec. Rest 30sec. Arch Rocks 15sec. Rest 30sec. Mountain Climbers 15sec. Rest Applied Strength: 8 min. Clean 1 Rep Max GPP: 2 Partner WOD 1 Partner Rows as Long as the other Partner does a Round...
Read moreWarm-up: 20-20-20-20 3 Rounds for Time: 5 Sit-ups 10 Push-ups 15 Air Squats 5 min. Mobility Applied Strength: EMOM 10 1 Push Press + 1 Push Jerk GPP: AMRAP 10 min. 5 KB-Swing 10 Push-ups 15 Air Squats Bench Press 5×3 Gymnastics: EMOM 10 3-5...
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