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Frank Sander

@powersports

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Personaltraining in Berlin, CrossFit Level 2 Trainer, Olympic Weightlifting Trainer, Nutritionist, KB Instructor

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After 30 minutes, 8 laps were completed, with 30 seconds still remaining. Ten laps would definitely have been possible. The clusters were rough.

I used 2x24 kg

Scaled: 20/12

#fun #wod #healthy #outdoors #fitness taken in Mahlsdorf, Berlin, Germany by @powersports

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10 hours ago

WOD
#fun #healthy #wod #strength #gymnastics

Focus:Technique -Quality

Aim 7-10 Rounds

Use a load what allows a proper technique. taken in TribalFit Berlin by @powersports

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2 days ago

Weights Split Squats :2x22,5 kg
Wall Sit Hold :30 kg
Air squats for Reps

4 Rounds-16 min

#fun #fitlife #legday#healthy #wod taken in TribalFit Berlin by @powersports

6

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4 days ago

Strength Part BB weight: 50/35

Metcon Part BB weight 60/40

Metcon Time: 8-11 nice, 11-13 good, over 13 but under 15 ok

#fun #healthy #passion #wod #fitlife taken in TribalFit Berlin by @powersports

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11 days ago

Start in the strength part with a suitable weight… try to go up

Take care in the Metcon part. The devils sucks.
I used 2x22,5kg

Rounds. 6-7 should be possible!

Have fun

#fun #wod #passion #fitlife #healthy taken in TribalFit Berlin by @powersports

6

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15 days ago

KB weight:32kg
Damper: 10

Time: 17-19’ Top 19-21’ good 21-23’ ok. More than 23’ yoga style 😅

#fun #wod #passion #fitlife #health taken in TribalFit Berlin by @powersports

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17 days ago

DB weights: 22,5/15
20 DU’s or 40 SU’s

#fun #wod #passion #fitlife #gymnastics taken in TribalFit Berlin by @powersports

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18 days ago

Leg Day :Back Squats week 6/6

Find your 1 RPM Max in 18’

Really good performance and btw. The big thing at the end….. this fail makes you stronger… get it in the next Squat comp.
#fun #wod #strength #fitlife taken in TribalFit Berlin by @powersports

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18 days ago

33*C OUTDOOR
HOT KETTLEBELL
EVERY 3‘X 10
10 ALTERN. DYNAMIC KB ROW 32kg
6 GUN SLINGERS 2x24kg
6 HANG POWER CLEAN 2x24kg
6 PUSH PRESS 2x24 kg
30 DU‘S
REST: REMAINING TIME

#fun #wod #passion #fitlife #strength taken in TribalFit Berlin by @powersports

6

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a month ago

30 min a lot of lift and clean included active recovery 30 DU’s. Choose a weight what allows you a proper form throughout the workout.
My weight:70kg

The workout was born out a lack of time.
I actually don’t like EMOM as a workout, but this thing was really cool.

#fun #wod #passion #fitlife #healthy taken in TribalFit Berlin by @powersports

5

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a month ago

Take a load what allows a proper form the complete time.
70-80% seems to be good for this.

8-10 min top
10-12 min very good
12-15 min good

#fun #wod #passion #strength #fitlife taken in TribalFit Berlin by @powersports

9

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2 months ago

Take a load that allowed proper form in the first part. If necessary, reduce the load in Part II. It’s for time, but ❗️make sure to maintain good technique. ❗️
Have fun with the ab roller… 😄

#fun #wod #passion #fitlife #healthy taken in TribalFit Berlin by @powersports

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2 months ago