!!!black-boxers!!!

first day is tomorrow, come and get it!

sundays are back in uneven weeks that is to say
1.3.5.7.9....

sunday130106
1100 fam-wod
1200 cis
1300 bbt
this sunday we do black-friday "seven"

7 rounds in45>-<55min

7 bw-handstand-push-ups
7 bb-thruster
7 bw-k2e
7 bb-dead-lift
7 bw-burpees
7 kb-high-swings
7 bw-pull-ups

cheers and happy new year
E.

!!!black-boxers!!!

this Sunday 121216 will then be your last chance to punish your selves!!!
11:00 fam-wod
12:00 cis
13:00 bbt special wod in the making "kopcek&kopcekova"

closed from and on Monday 121217 until Thursday 130103 where your box is back at 12:00.

i recommend, use the downtime on your mobility and fundamental bw-movements like the (bw-burpee)

cheers
E.

wod121115

-tech
kb1-snatch

-wfl x*5+load
kb1-snatch

-40+20*8*3
kb1-snatch/bw-push-up
kb1-snatch/bw-air-squat
kb1-snatch/bw-sit-ups

wod121114

-tech
kb2-windmills

-wfl x*5+load
kb2-windmills

max reps 25min
10 kb-head-cutters
20 bw-atomic-sit-up
30 kb-back-squat
10 kb-swings
20 bw-atomic-sit-up
30 kb-lunges

wod121113

-tech
kb1-hang-power-clean
kb1-jerk

-wfl x*20+load
kb1-hang-power-clean
kb1-jerk

-max reps don't drop your baby
switch each min between kb1-jerk and kb1-hang-power-clean

4min heavy load
2min rest
6min moderate to heavy load
2min rest
8min light to moderate load

wod121112

-tech 

bb-dead-lift

-wfl x*3+load

bb-dead-lift

-max reps*3

1min bb-dead-lift

2min mb-wall-ball

3min kb-snatch
3min rest

wod121108

-tech

bb-low-bar-back-squat

-wfl x*

bb-low-bar-back-squat

-max reps 8min  

7 bw-dips

7 bw-burpee

-max reps 8min 

12 kb-swings

6 kb-snatch 

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