Januar 2023 (Page 2)

WOD – Tue, Jan 17 2023_17_01_Lifting (Weight) Snatch Complex for max load 1 Power Snatch 1 Hang Squat Snatch 1 Overhead Squat TimeCap: 12 minutes | perform reps unbroken | focus on speed under the bar . 2023_17_01_WOD (3 Rounds for reps) 3 rounds 12-9-6 Thrusters Bar Facing Burpees rest 3 minutes between rounds Rx: 42,5 | 30 kg TimeCap: 6 minutes (each round) | start each round a bit easier than you think

WOD – Mon, Jan 16 2023_16_01_Lifting (Weight) every 02:30 minutes for 17:30 miutes Set 1 | 4 Cleans @ 70 % Set 2 | 4 Cleans @ 70 % Set 3 | 4 Cleans @ 70 % Set 4 | 4 Cleans @ 70 % Set 5 | 4 Cleans @ 75 % Set 6 | 4 Cleans @ 75 % Set 7 | 4 Cleans @ 75 % | all reps performed as singles | don’t drop the bar – controlled way down | no Touch & Go | you can share a Barbell and change plates with your partner in the rest timeRead More →

WOD – Sun, Jan 15

WOD – Fri, Jan 13 2023_01_13_Gymnastics EMOM 12 30s on | 30s off Min 1 | Strict Reps (Pike or Handstand Push Up) Min 2 | Wall Walks Min 3 | Hold (Pike or Handstand) | no need to work for the whole 30 seconds – the goal is to stay consistent over all rounds . 2023_13_01_WOD (AMRAP – Reps) 6 rounds 90s on | 45s off 18-15-12-9-6-3 Thruster max Bar Facing Burpees Rx: 30 | 20 kg | Score = Burpees in total | in Round 1 you perform 18 Thruster and in the remainder of time as many Burpees as possible. | roundRead More →

WOD – Thu, Jan 12 2023_12_01_Barbell Cycling (Weight) 3-6-9-12-9-6-3 Power Snatches rest/work 1:1 | focus on movement efficiency | keep he bar close – especially on the way down . 2023_12_01_WOD (AMRAP – Reps) AMRAP 4 10 Single Arm Dumbbell Overhead Squats 10 Pull Ups rest 1 minute AMRAP 4 12 Single Arm Dumbbell Overhead Squats 12 Pull Ups rest 1 minute AMRAP 4 14 Single Arm Dumbbell Overhead Squats 14 Pull Ups Rx: 15 | 10 kg | split the Pull Ups early on – small sets with short rest

WOD – Wed, Jan 11 2023_11_01_Lifting (Weight) every 3 minutes for 18 minutes 5 Squat Cleans Set 1, 2, 3 | @ 65 % Set 4, 5, 6 | @ 70 % | all reps performed as singles | Touch & Go is not allowed . 2023_11_01_WOD (AMRAP – Reps) AMRAP 14 50 cal Row 40 Toes to Bar 30 Wall Balls 20 Power Cleans 10 Pull Ups Rx: Wall Ball: 9 | 6 kg Barbell: 52,5 | 30 kg

WOD – Tue, Jan 10 2023_10_01_Strength (Weight) every 2 minutes for 12 minutes 5 Push Presses @ 75 % | be explosive after the dip | make every rep look like the same . 2023_10_01_WOD (Time) 5 rounds 30 Double Unders 12 Power Snatches 30 Double Unders rest 1 minutes btw rounds Rx: 35 | 25 kg TimeCap: 15 minutes | we are looking for consistent rounds | you should be able to complete the Snatches unbroken – scaling

WOD – Mon, Jan 9 2023_09_01_Gymnastics (AMRAP – Reps) Kipping Pull Up work 15 minutes on your Kipping Pull Ups or EMOM 10 x Kipping Pull Ups | x = reachable but challenging | the goal is to hold the same reps for 10 minutes | you can also choose Kipping chest to Bar Pull Ups . 2023_09_01_WOD (AMRAP – Reps) EMOM 20 Min 1 | 12/10 cal Row Min 2 | 18 Wall Balls Min 3 | 6 Shuttle Runs Min 4 | 3 Wall Walks Rx: 9 | 6 kg | choose reps accordingly to your level – the goal is to getRead More →

WOD – Thu, Jan 5 2023_05_01_Gymnastics (Time) 10-9-8-7-6-5-4-3-2-1 unbroken Pull Ups 1-2-3-4-5-6-7-8-9-10 unbroken Toes to Bar | reps need to be unbroken – rest as needed . 2023_05_01 (AMRAP – Reps) EMOM 20 Min 1 | 12/10 cal Row MIn 2 | 12 Box Jump Overs Min 3 | 12/10 cal Bike Min 4 | 6 Devil Presses Rx: Box: 60 | 50 cm Dumbbells: 15 | 10 kg | you shoukd be able to finish the res in around 45s |the first two rounds should feel comfortable

WOD – Wed, Jan 4 2023_04_01_Strength (Weight) Deadlift Set 1 | 12 reps @ 60% Set 2 | 6 reps @ 70% Set 3 | 6 reps @ 70% Set 4 | 4 reps @ 80% Set 5 | 4 reps @ 80% rest as needed | touch and go allowed – but perform the eccentric controlled – no heavy bounce . 2023_04_01_WOD (Time) 5 sets 250/200m Row 15 Toes to Bar 5 Power Cleans rest: work 1:1 Rx: 55 | 40 kg | there is a 2:30min TimeCap for each round – so scale the Toe to Bar if necessary | try to keepRead More →