Dezember 2022 (Page 2)

WOD – Thu, Dec 8 2022_08_12_Gymnastics (AMRAP – Reps) every minute for 4 minutes 1-7 Muscle Ups rest 4 minutes every minute for 4 minutes 1-7 Muscle Ups | we are looking for consistent reps 2022_08_12_WOD (AMRAP – Reps) AMRAP 20 4 Dual Dumbbell Thrusters 6 Toes to Bar 24 Double Unders rest 2 minutes after every 4 rounds Rx: 22,5 | 15 kg | focus on fast transitions | every 4 rounds you get 2 minutes rest – this allows you to go a bit faster than usual

WOD – Wed, Dec 7 2022_07_12_Strength (Weight) every 2 minutes for 10 minutes Set 1 | 3 Deadlifts @ 55 % Set 2 | 3 Deadlifts @ 55 % Set 3 | 3 Deadlifts @ 60% Set 4 | 3 Deadlifts @ 60 % Set 5 | 3 Deadlifts @ 65 % * 3 seconds pause at each point just above the ground below knees above knees | perform the pause on all 3 reps | pause only on the way up 2022_07_12_WOD (Time) 3 rounds 15 Shuttle Runs 15 Overhead Squats 15 cal Bike Rx: 50 | 35 kg | Shuttle Run = 8mRead More →

WOD – Tue, Dec 6 2022_06_12_Strength (AMRAP – Reps) 4 sets max strict (horizontal) Ring Rows Tempo 21X2 rest 90 seconds | Tempo 2 seconds negative 1 second pause in bottom X fast pull 2 seconds hold on top 2022_05_12_WOD (AMRAP – Reps) 8 rounds 20 seconds Thrusters rest 10 seconds 20 seconds cal Bike rest 10 seconds 20 seconds Burpees rest 40 seconds Rx: 42,5 | 30 kg | we are looking for consistent rounds – don’t make the mistake to go all out in round 1 | 40 seconds rest is not a lot in between the rounds

WOD – Mon, Dec 5 2022_05_12_Gymnastics (Time) 3 rounds 5.5.5.5.5.5 Toes to Bar rest 1 minute | you have to perform 5 reps and drop down from the bar | repeat this for 6 sets and 3 rounds | the rest between the sets is as needed 2022_05_12_WOD (AMRAP – Reps) AMRAP 16 10 Sumo Deadlift High Pulls 6 Barfacing Burpees 10 Power Cleans 6 Barfacing Burpees Rx: 42,5 | 30 kg | this workout will be long | don’t go too hot in the first rounds

WOD – Sun, Dec 4

WOD – Fri, Dec 2 2022_12_02_Strength (Weight) Front Squat Set 1 | 3.2.2.1 @ 80 % Set 2 | 3.2.2.1 @ 80 % Set 3 | 3.2.2.1 @ 80 % Set 4 | 3.2.2.1 @ 80 % rest as needed | perform 3 Squats, rest 20s, perform 2 Squats, rest 20s, perform 2 Squats, rest 20s, perform 1 Squat | keep rest between sets by 2-3 minutes 2022_12_02_WOD (Time) For Time 1.000 | 800m Row directly into 4 rounds 12 Deadlifts 9 Hang Power Cleans 6 Shoulder to Overhead Rx: 60 | 42,5 kg TimeCap: 12 minutes | make a game plan and stick toRead More →

WOD – Thu, Dec 1 2022_12_01_Strength (Weight) every minute for 12 minutes A | max Barbell Hip Thrusts B | max Barbell Glute Brifge Hold C | rest | no need to go heavy here | the goal is to work for the full 2 minutes 2022_12_01_WOD (Time) For time 50 Dumbbell Suitcase Walking Lunges 30 Pike Push Ups rest 90 seconds 40 Dumbbell Front Rack Walking Lunges 20 Handstand Push Ups rest 90 seconds 30 Dumbbell Overhead Walking Lunges 10 Strict Handstand Push Ups Rx: 22,5 | 15 kg TimeCap: 20 minutes | make sure that one knee touche the ground on the LungesRead More →