Dezember 2022

WOD – Fri, Dec 23 2022_12_23_Skill (AMRAP – Reps) Double Unders work 10 minutes on your Double Unders or EMOM 10 x Double Unders | x = reachable but challenging 2022_12_23 (AMRAP – Reps) AMRAP 16 30|24 cal Row 20 Pull Ups 10 Hang Snatches 30|24 cal Row 20 Pull Ups 10 Hang Snatches 20|24 cal Row 20 Pull Ups max Hang Snatches Rx: 35, 42,5, 50 | 25, 30, 35 kg | goal is to get the gymnastics out of the way in max. 70 seconds -> scale wise

WOD – Thu, Dec 22 2022_12_22_Lifting (Weight) every 2:30 minutes for 10 minutes 4 Clusters start with 70 % | build to a heavy 4 Rep Max | use a explosive hip . 2022_12_22 (Time) Team of 2 20-18-16-14-12-10-8-6-4-2 Deadlifts Bench Presses Power Cleans Rx: Deadlift: bodyweight Bench & Clean: 3/4 bodyweight | split reps as you like

WOD – Wed, Dec 21 2022_12_21_WOD Toes to Bar work 15 minutes on your Toes to Bar | try different progressions . 2022_12_21_WOD Toes to Bar work 15 minutes on your Toes to Bar | all engine today | try to keep rounds consistent | 1 Shuttle Run = 8m In & Out

WOD – Tue, Dec 20 2022_12_20_Strength (Weight) every 3 minutes for 12 minutes 5 Deadlifts @ 75 % 5 Seated Box Jumps | reset on every Dealift | touch and go is not allowed | build in height on the Box Jumps . 2022_12_20_WOD (Time) 3 rounds 30|24 cal Bike 30 Wall Balls rest 2 minutes between rounds | try to increase the pace from round to round

WOD – Mon, Dec 19 2022_12_19_Strength (Weight) Turkish Get Up Set 1 |5 Turkish Get Ups Set 2 |4 Turkish Get Ups Set 3 |3 Turkish Get Ups Set 4 |2 Turkish Get Ups Set 5 |1 Turkish Get Up | reps for each arm | raise the weight every set | we are looking for quality reps . 2022_12_19_WOD (Time) Team of 2 2-4-6-8-…-16-18-20 cal Row Burpees over Rower A | working on Workout B | 3 rounds Running TimeCap: 15 minutes | go hard on the Rower and steady on the Burpees

WOD – Fri, Dec 16 2022_12_16_Strength (Weight) Set 1 | 10 Bench Presses 50 % Set 2 | 10 Bench Presses 55 % Set 3 | 10 Bench Presses 60 % Set 4 | 10 Bench Presses 65 % Rest as needed raise your weight every set . 2022_12_16_WOD (AMRAP – Reps) EMOM 12 Min 1| 15|12 cal Row Min 2| 15 Wall Balls Min 3| 12 Burpees to Target rest 3 minutes EMOM 9 Min 1| 16|13 cal Row Min 2| 16 Wall Balls Min 3| 13 Burpees to Target rest 3 minutes EMOM 6 Min 1| 17|14 cal Row Min 2| 17 WallRead More →

WOD – Thu, Dec 15 2022_12_15_WOD (Time) 3 rounds 50 Double Unders 20 Thrusters 10 Shuttle Runs 20 Thrusters 50 Double Unders Rest | Work 1:1 Rx: 20 | 15 kg | go unbroken on the Thrusters . 2022_12_15_Accessory A| 3 sets 10 | 10 Single Arm Dumbbell Rows 15 Reverse Flys B| every 90s for 4 rounds 10 V-Ups 10s Hollow Hold 10 Hollow Rocks 10s Hollow Hold

WOD – Wed, Dec 14 2022_12_14_Gymnastics (AMRAP – Reps) 5 sets 1 min max Strict Pull Ups 1 min rest | try to stay consistent over all 5 rounds | small sets with short rest 2022_12_14_WOD (Time) 3 rounds 30 Push Ups 20 Dual Dumbbell Front Squats 10 Devil Presses TimeCap: 13 minutes Rx: 22,5 | 15 | use two Dumbbells for the Squats and Devil Presses | scale the reps on the Push Ups if you don’t can do 30 reps in max 3 sets

WOD – Tue, Dec 13 2022_12_13_Lifting (Weight) every 2 minutes for 12 minutes 1 Clean Pull + 1 Hang Clean + 2 Split Jerks + 1 Clean & Jerk 75 %, 75 %, 80 %, 80 %, 85 %, 85 % | perform complex unbroken | hang = above knees 2022_12_13_WOD (Time) 3 rounds 50 | 45 cal Row 15 Handstand Push Ups 50 Double Unders

WOD – Fri, Dec 9 2012_09_12_Lifting (Weight) every minute for 12 minutes 6 Hang Snatches @ 50 % | Barbell Conditioning | try to look every rep like the same 2012_09_12_WOD (AMRAP – Reps) 12 rounds 4 Hang Power Snatches 6 Box Jumps 24 Mountain Climbers Rx: weight of the Lifting Session | try to go for consistent rounds