29-12-2021
Weightlifting
EMOM 14 (Weight)
Metcon
Metcon (Time)
Buy in: 10 Box Step ups 32/24
10-20-30-40-50
Double Unders
Box Jumps
Cash out: 10 Box Step ups 32/24
TC: 17
WOD WOD, 28. Dezember 2021
28-12-2021
Weightlifting
EMOM (Weight)
EMOM 8
1 Squatsnatch increase weight evr. Min.
EMOM 8
1 Squatclean increase weight evr. Min.
1 Squatsnatch increase weight evr. Min.
EMOM 8
1 Squatclean increase weight evr. Min.
Metcon
Metcon (AMRAP – Rounds and Reps)
EMOM: 5
9/7 Cal Bike
15 Air Squats
9/7 Cal Bike
15 Air Squats
Rest 2 Min.
AMRAP: 5
7 Pull ups
7 Thrusters 40/30
Rest 2 Min.
AMRAP 5:
5 Cleans 75%
5 Pogo Burpees
WOD WOD, 27. Dezember 2021
27-12-2021
Weightlifting
Deadlift (Weight)
Deadlift
Build up to a 3 Rep MAX
TC: 15
Build up to a 3 Rep MAX
TC: 15
Metcon
Metcon (Time)
30-20-10
T2B
WallBall 9/6
Pull ups
Burpees
HSPU/ Pike
T2B
WallBall 9/6
Pull ups
Burpees
HSPU/ Pike
TC: 17
WOD WOD, 22. Dezember 2021
22-12-2021
Weightlifting
EMOM 14 (Weight)
EMOM 14
ODD: 3 Power Snatch @65%
EVEN: 6-8 Strict Pull ups
ODD: 3 Power Snatch @65%
EVEN: 6-8 Strict Pull ups
Metcon
Metcon (Time)
5 Rounds
10 Overhead Squats 50/35
10 T2B
10 Burpees
10 Overhead Squats 50/35
10 T2B
10 Burpees
TC: 15
WOD WOD, 21. Dezember 2021
21-12-2021
Weightlifting
EMOM 6 (Weight)
EMOM 6
5 Push Jerk @ 70%
5 Push Jerk @ 70%
6 x E1:15OM
40-75 DU (30-40 sec.) + 6-8 HSPU
Metcon
Metcon (Time)
For Time: 2 Rounds
50 V-Ups
40 Box Pike Push ups
30 Strict Pull ups
20 Burpee Box Jump Overs
10 C&J @ 85%
50 V-Ups
40 Box Pike Push ups
30 Strict Pull ups
20 Burpee Box Jump Overs
10 C&J @ 85%
TC: 17
WOD WOD, 20. Dezember 2021
20-12-2021
Weightlifting
EMOM 14 (Weight)
EMOM 14
ODD: 7 Frontsquats @65%
EVEN: 7 Snatchgrip RDL same Weight
ODD: 7 Frontsquats @65%
EVEN: 7 Snatchgrip RDL same Weight
Metcon
Metcon (Time)
For Time:
50 DB Snatch 22,5/15
40 Sit ups
30 PowerClean 50/35
20 Push Jerk
10 Bar Muscle Ups/ 15 C2B/Pull Ups
50 DB Snatch 22,5/15
40 Sit ups
30 PowerClean 50/35
20 Push Jerk
10 Bar Muscle Ups/ 15 C2B/Pull Ups
TC: 15
WOD WOD, 15. Dezember 2021
15-12-2021
Weightlifting
Pull ups (Weight)
5 x EMOM
6-10 Strict Pull ups
6-10 Strict Pull ups
Into
5 x EMOM
6-10 Kipping C2B Pull ups
Metcon
Metcon (Time)
4 Rounds
21 Boxjump Overs
15 Snatches 40/25
9 HSPU
21 Boxjump Overs
15 Snatches 40/25
9 HSPU
TC: 20
WOD WOD, 14. Dezember 2021
14-12-2021
Weightlifting
Shoulder (Weight)
6 x EMOM
3 Strict Press @85%
3 Strict Press @85%
Into
5 x E90sec.
4 Push Jerk @75%
Metcon
Metcon (Time)
3 Rounds
40 Sit ups
20 Pull ups
40 DB Russian Twists 1×22,5/15
20 DB Thrusters 1×22,5/15
4 Wall Walks
40 Sit ups
20 Pull ups
40 DB Russian Twists 1×22,5/15
20 DB Thrusters 1×22,5/15
4 Wall Walks
TC: 20
WOD WOD, 13. Dezember 2021
13-12-2021
Weightlifting
Deadlift (Weight)
7 x E2MOM Deadlifts
15@45%,
10@60%,
8@67%,
6@75%,
3×3@85%
15@45%,
10@60%,
8@67%,
6@75%,
3×3@85%
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 17
8 Wallballs 9/6
8 Deadlifts
8 PowerCleans
8 Shoulder to Overhead
8 Wallballs 9/6
8 Deadlifts
8 PowerCleans
8 Shoulder to Overhead
50/30
WOD WOD, 12. Dezember 2021
12-12-2021
Skill
Snatch Test (Weight)
Snatch Test 6 min.
Metcon
Metcon (Time)
1 Bent over row
1 Hang clean
1 Press
1 Swing
1 Snatch
1 Overhead lunge
1 Hang clean
1 Press
1 Swing
1 Snatch
1 Overhead lunge
ODD: 3 Push Press @ 70%
EVEN: 4 Push Jerk same Weight