August 2022

31-08-2022 Weightlifting AMRAP (Weight) AMRAP 10 for Quality 10 Pistols (5/5) 5-8 Strict Pull ups Metcon Metcon (Time) Diane Rest 5 min Karen TC: 20

30-08-2022 Weightlifting EMOM 10 (Weight) EMOM 10 Odd: 5 – 10 T2B Even: 20-30 sec. Ring/Dip Hold (Hollow) Metcon Metcon (Time) 5 Rounds for Time 12 DL 60/40 (Hard) 12 Pull ups 9 Hang Power Cleans 9 C2B Pull ups 6 StO 6 Muscle ups/ C2B+Push ups Decrease 1 rep each round for every exercise TC: 20

WOD – Mon, Aug 29

WOD – Wed, Aug 24 Complex (Weight) 6 x E90sec. 3+2 3 PowerCleans+2 Jerk @70% For Time (Time) 5 Rounds for Time 200m run 8 DB or KB Snatch 1×22,5/15 24/16 8 DB Thrusters 2×22,5/15 2×24/16 8 DB C&J 2×22,5/15 2×24/16 TC: 20

WOD – Tue, Aug 23 Andy 100% (Time) “Andy100%” 50/42 cal Row 40 sit ups 30 Push ups 20 Pull ups 10 T2B 40/32 cal Bike 40 DU/High Singles 30 WB 9/6 20 Burpees 10 DB Overhead Squats 1×22,5/15 (Hard) 800m run 40 Slamballs 10/6 30 Boxjump overs 20 KB Box Step up 1×24/16 10 KB Thusters TC: 35

WOD – Mon, Aug 22 Complex (Weight) 6 x E90sec. 1+1 1 Squat Snatch + 1 Power Snatch @ 70% Wod (Time) 9-7-5 Snatches 60/40 (Hard) 21-15-9 Dips (Rx Rings) Into: 15-12-9 Snatches 30/20 (light) 21-15-9 Burpees over Bar TC: 20

18.08.2022 Gymnastics Metcon 3 rounds 30m Farmers Carry 10-20 Toes to Bar 8-12 horizontal Ring Rows 3 min rest go hard and go unbroken Metcon Metcon (3 Rounds for reps) 3 rounds 30 Dumbbell Snatches 20 Burpees over Bar 10 Deadlifts rest 2 minutes between rounds Rx: Dumbbell: 22,5 | 15 kg Barbell: 102,5 | 70 kg

17.08.2022 Weightlifting Metcon (Weight) 4 sets 1 min Plank 12 Bent over Row rest as needed make these row hard Metcon Metcon (Time) 4 Rounds 10 Burpees 20 Air Squats 10 Pull ups 20 Lunges 10 Handstand Push Ups 20 Sit Ups every 4 min 200m Run The workout starts with running

16.08.2022 Weightlifting Metcon (Weight) 4 sets 45sec on/ 45 sec off 1 1⁄2 Front Squats @40-50% direct into 4 sets 45sec on/ 45sec off 1 1⁄2 Strict Press @empty bar Metcon Metcon (AMRAP – Reps) AMRAP 6 10/8 Reverse Bike Cal 10 Push Ups Rest: 1 minute AMRAP 6 12/10 cal Row 10 Handstand Push Ups Rest: 1 minute AMRAP 6 15 Thrusters 7 Burpees over Bar Rx: 20 / 15 kg

10-08-2022 Weightlifting Frontsquat (Weight) 5 x 45 sec. On/ 90 sec. Off Max Frontsquats @60% Metcon Metcon (Time) 5 Rounds 15 sit ups 12 DB Clean&Jerk 1×22,5/15 9 Burpee Box Jump Over 7 Devils Press 1×22,5/15 Rest 1 min Between Rounds TC: 20