WOD (Page 2)

WOD – Tue, Oct 17 2023_10_17_Lifting (Weight) every 90 seconds for 13:30 minutes Set 1-3 | Hang Clean (above knees) Set 4-6 | Low Hang Clean (below knees) Set 7-9 | Clean from the ground Set 1, 4, 7 @ 80 % Set 2, 5, 8 @ 85 % Set 3, 6, 9 @ 90 % | the Hang Cleans are great to focus on keeping the arms long & relaxed – try to tranfer this to the two other variations | focus on full extension before jumping under the bar | try to keep the bar as close as possible by pulling the elbowsRead More →

WOD – Mon, Oct 16 Bench Press ( 4 sets Set 1 | 3.3 Bench Presses @ 85% Set 2 | 3.3 Bench Presses@ 85% Set 3 | 3.3 Bench Presses@ 85% Set 4 | 3.3 Bench Presses@ 85% rest as needed ) | keep rest between 2-3 minutes | perform 3 Bench Presses – rerack the bar & fest for 20s – then go again | full range of motion – bar needs to touch the chest | Score = weight ___ 2023_10_16_WOD (AMRAP – Reps) AMRAP 20 75 cal Row | 50 cal Bike 50 Sit Ups 25 Pull Ups | try toRead More →

WOD – Fri, Oct 13 2023_10_13_Gymnastics (Time) 40 Pull Ups rest 2 minutes 30 Pull Ups rest 1 minute 20 Pull Ups rest 30 seconds 10 Pull Ups   TimeCap: 12 minutes | Scaling: 30-20-10 reps | be smart about your splits – small sets with short rest will work best for most of us | Score = time (incl. rest) ___ 2023_10_13_WOD (Time) 8-7-6-5-4-3-2-1 Dual Dumbbell Deadlifts Dual Dumbbell Floor Press Dual Dumbbell Hang Squat Cleans   Rx: 22,5 | 15 kg TimeCap: 24 minutes | this will get grippy (of course after the Pull Ups) – make sure to have a game planRead More →

WOD – Thu, Oct 12 Snatch ( every 3 minutes for 15 minutes Set 1 | 1.1.1.1 Snatches @ 65 % Set 1 | 1.1.1.1 Snatches @ 70 % Set 1 | 1.1.1.1 Snatches @ 75 % Set 1 | 1.1.1.1 Snatches @ 78 % Set 1 | 1.1.1.1 Snatches @ 80 % ) | 4 Single reps per st with 10s rest in between the reps | approach every lift the same | grab the floor with your feet and don‘t go too early on your toes – stay connected with the ground until you reah your power position | Score = weight ____Read More →

WOD – Wed, Oct 11 2023_10_11_Strength (Weight) 3 sets 8/8 Front Foot Elevated Split Squats (Tempo 20X0) | build in weight over the 3 sets | DBs in Farmers Position | Tempo 2s negative 0s pause in bottom X fast stand 0s pause on top | Score = weight ____ 2023_10_11_WOD (3 Rounds for reps) every 6 minutes for 3 rounds 75 Double Unders 20 Box Jump Overs 10 reps Movement X   Round 1 | Thrusters Round 2 | Ground to Overhead Round 3 | Overhead Squats   Rx: 42,5 | 30 kg | settle into a consistent pace on the Double Unders &Read More →

WOD – Tue, Oct 10 Back Squat ( Set 1 | 10 Back Squats @ 60 % Set 2 | 8 Back Squats @ 65 % Set 3 | 6 Back Squats @ 70 % Set 4 | 6 Back Squats @ 75 % Set 5 | 6 Back Squats @ 80 % rest as needed ) | do not use a belt here – breathe into your belly & brace your core before you start a squat | Score = weight ____ 2023_10_10_WOD (Time) 2 rounds 200m Run 21 alt. Dumbbell Snatches 9 Pull Ups 200m Run 15 alt. Dumbbell Snatches 9 Pull UpsRead More →

WOD – Mon, Oct 9 2023_10_09_Gymnastics (AMRAP – Reps) EMOM 12 Min 1 | 50 Double Unders Min 2 | max Toes to Bar | be smart about your splits – we are looking for consistent reps over all 6 rounds | choose a challenging rep scheme you can hit in around 45s | Score = total reps of Toes to Bar ____ 2023_10_09_WOD (AMRAP – Reps) AMRAP 1 x 6 rounds 5 Deadlifts 3 Burpees over Bar 1 Squat Clean max Air Squats rest 1 minute   Rx: 70 | 47,5 kg | this is a sprint | go hard – recover fast |Read More →

WOD – Fri, Oct 6 2023_10_06_Strength (Weight) 3 sets 8-10 Dual Dumbbell Bent over Rows *3s eccentric 15 Dual Dumbbell Bent Over Reverse Flys | build in weight on the Bent over Rows | be strict on the 3s eccentric | keep the Reverse Flys super light | Score = weight (Bent over Row) — 2023_10_06_WOD (Time) 5 rounds 10 Burpee Box Jump Overs 5 Power Cleans 5 Push Jerks rest 1 minutes between rounds   Rx: 50 | 35 kg TimeCap: 13 minutes | try to keep rounds consistent – ideally you can increase the pace from round to round | Score = timeRead More →

WOD – Thu, Oct 5 2023_10_05_Gymnastics (Time) 50 Handstand Push Ups TimeCap: @5 minutes   50 Push Ups TimeCap: @10 minutes   10 Wall Walks TimeCap: @15 minutes | the TimeCap for the whole workout is 15 minutes | if you are not done with the described reps at the TimeCap – move to the next movement | if you done all reps before the TimeCap – move directly to the next movement | Score = time — 2023_10_05_WOD (Time) 14 rounds in a team of 2 8/6 cal Bike 8 Hang Power Snatches   Rx: 30 | 20 kg TimeCap: 14 minutes | youRead More →

WOD – Wed, Oct 4 2023_10_04_Lifting (Weight) Every 3 minutes for 9 minutes 5 Deadlifts5 Power Cleans5 Hang Power Cleans | build to a heavy unbroken complex| start at 55% of your 1RM Power Clean | Score = weight 2023_10_04_WOD (Time) every 5 minutes x 4 rounds 500/400m Row10 Dual Dumbbell Box Step Overs 5 Devil Presses Rx: 22,5 | 15 kg | usw two Dumbbells for the Step Overs and Devil Presses| stay close to the Box and do efficient steps | Score = time of slowest round