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17-01-2020 Weekly Special : Deadlift Weightlifting Deadlift (Weight) Metcon Metcon (Time) Teams of 3 2 Rounds 1000m Row 30 Pull ups 30 Single arm DB Shoulder to OH 3000m Bike One work, two have to hold Loaded Barbell anyhow they want. Every Barbell drops 5 Synchro Burpees RX: 22,5/15 Kg

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16-01-2020 Weekly Special : Deadlift Weightlifting Deadlift (Weight) Metcon Metcon (Time) Teams of 2 2 Rounds 40 Boxjumps 40 DU 40 KB SDHP 20 Pull ups 10 Synchro Burpees One work one rest RX: 32/24 Kg

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15-01-2020 Weekly Special : Deadlift Weightlifting Deadlift (Weight) Metcon Metcon (Time) For Time 9-6-3 Thruster 50/30 Kg HSPU 15-12-9 Thruster 30/20 Kg Push ups

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14-01-2020 Weekly Special : Deadlift Weightlifting Deadlift (Weight) Metcon Metcon (Time) For Time 10 Rounds 2 Lane Sprints 3 Burpees 4 Push ups 5 Air Squats

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13-01-2020 Weekly Special : Deadlift Weightlifting Deadlift (Weight) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 13 12 KB Taters 8 Shoulder to Overhead 8/8 KB single arm swings 12 Alternating split jerks RX: KB 24/16 Kg Bar 40/30 Kg

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10-01-2020 Weekly Special: T2B Gymnastics Toes-To-Bar (Max reps) Metcon Metcon (AMRAP – Rounds and Reps) 3x EMOM 6 EMOM 6 12/10 KB Swings 24/16 Kg 8/6 Goblet Squats Directly into EMOM 6 10 Slamballs 10/6 Kg 6 Burpee over the Slamball Directly into EMOM 6 125/100m Row 10/8 Knee Tucks

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09-01-2020 Weekly Special: T2B Gymnastics Toes-To-Bar (Max reps) Metcon Metcon (Time) For Time Teams of 3 60 Devil Cleans 15/10 Kg Weighted Side Plank 10/5 Kg 100 Cal Row Directly into 100 Lunges Thrusters Unilateral 15/10 Kg Weighted Side Plank 10/5 Kg 60 Cal Bike

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08-01-2020 Gymnastics Toes-To-Bar (Max reps) Metcon Metcon (Time) "Sanduhr" 6 SDHP 5 Pull ups 4 Reverse Burpee-Burpees 3 Dive Bomers 2 Bear complex 1 T2B RX: 40/30 Kg

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07-01-2020 Weekly Special: T2B Gymnastics Toes-To-Bar (Max reps) Metcon Metcon (Time) For Time 10-9-8-7-6-5-4-3-2-1 Deadlift 33-28-25-21-18-15-12-9-6-3 Sit ups RX: 100/70 Kg

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02-01-2020 Weekly Special : Cardio WOD Metcon Metcon (Time) Cardio WOD Teams of 2 For Time: 1000m Row 30 Snatches 2000m Bike 30 Clean&Jerk 1000m Row 30 SDHP 2000m Bike 30 Barfacing Burpees 1000m Row 30 OHS 2000m Bike One wor one rest RX: 40/30 Kg TC: 40 Min