WOD (Page 2)

WOD – Wed, Sep 13 Thruster ( every 02:30 minutes for 12:30 minutes Set 1 | 10 Thrusters @ 55 % Set 2 | 8 Thrusters @65 % Set 3 | 6 Thrusters @ 75 % Set 4 | 4 Thrusters @ 85 % Set 5 | 2 Thrusters @ max load ) | full range of motion | use your hips | Score = weight 2023_09_13_WOD (AMRAP – Reps) AMRAP 12 12 Box or Ring Dips 12 Sumo Deadlift High Pulls   Rx: 42,5 | 30 kg Rx+: 51 | 35 kg | find a weight that allows you to split the SDHP inRead More →

WOD – Tue, Sep 12 Pull-ups (3 sets 21 Pull Ups rest 60 seconds Rx+: Chest to Bar Pull Ups) | make a game plan which allows you to finish the whole workout as fast as possible | Score = time (incl. Rest) 2023_09_12_WOD (Time) 3 rounds40 Russian Kettlebell Swings 15 Burpee Box Jump Overs Rx:Kettlebell: 24 | 16 kgBox: 60 | 50 cmTimeCap: 9 minutes | try to go for big sets on the Swings | consistent pace on the Burpees| Score = time

WOD – Mon, Sep 11 Hang Power Snatch ( Hang Power Snatches Set 1| max reps for 1 min @ 60 % Set 2| max reps for 1 min @ 70 % Set 3| max reps for 1 min @ 80 % rest 2 minutes between sets) | perform as many reps as possible in a 1 min window| go hard every set and get reps| Score = reps – weight in comments 2023_09_11_WOD (Time) 4 rounds400m Run15 unbroken Wall Balls 30 Double Unders Rx: 9 | 6 kgTimeCap: 14 minutes | Wall Balls have to be unbroken | try to keep rounds consistent |Read More →

WOD – Sun, Sep 10

WOD – Fri, Sep 8 2023_09_08_Lifting (Weight) every 2 minutes for 16 minutes 1 Snatch & 1 Overhead Squat & 1 Hang Snatch & 1 Overhead Squat Set 1-2 | 65% Set 3-4 | 70% Set 5-6 | 75% Set 7-8 | 80% | % of 1RM Snatch | perform complex unbroken | hang = above knees | Score = weight . 2023_09_08_WOD (Time) 40-30-20-10 Wall Balls 20-15-10-5 Toes to Bar every 4 minutes: 200m Run Rx: 9 | 6 kg TimeCap: 20 minutes | start the workout with 200m Run | Score = time

WOD – Thu, Sep 7 Back Squat ( Part A build to a daily 5 RM Back Squat TimeCap 12 minutes Part B EMOM 5 1 Back Squat @ daily 5 RM) | focus on perfect form & try to be super explosive out of the bottom in Part B | Score = weight 2023_09_07_WOD (Time) 4 rounds 8 Power Snatches 12 Bar Facing Burpees rest 2 minutes 4 rounds 12 Power Snatches 8 Bar Facing Burpees Rx: 42,5 & 35 | 30 & 25 kg | don’t start too hot | we are looking for consistent rounds | Score = time (incl. rest)

WOD – Wed, Sep 6 Handstand Push-ups ( EMOM 5 x Handstand Push Ups rest 2 minutes EMOM 5 x Handstand Push Ups) | choose x that allows you to stay consistent over all rounds | no need to go unbroken here | make a game plan and stick to it | Score = total reps . 2023_09_06_WOD (Time) 9-15-21-27 V-Ups Dual Dumbbell Thrusters 10 Shuttle Runs at the start of each round Rx: 15 | 10 kg TimeCap: 15 minutes | Shuttle Run = 8m In & Out | find a weight that allows a proper technique on the Thrusters | Score = time

WOD – Tue, Sep 5 Power Clean ( every 20s x 5 sets 1 Power Clean @ 75% rest 2 minutes every 30s x 5 sets 1 Power Clean @ 80% rest 2 minutes every 40s x 5 sets 1 Power Clean @ 85% ) | keep the bar close to your body by pulling your elbows high | fast elbows & jump under the bar | Score = weight . 2023_09_05_WOD (AMRAP – Reps) EMOM 20 Min 1 | 250/200m Row Min 2 | 10 Shoulder to Overhead Min 3 | max Wall Walks Min 4 | rest Rx: 61 | 42,5 kg |Read More →

WOD – Mon, Sep 4 2023_09_04_Strength (Time) Every 3 minutes x 4 sets 20m Sprint with Sandbag 200m fast Run | choose a moderately heavy object | drop the weight after 20m and go directly into 200m run| 100% effort| Score = time (slowest set) 2023_09_04_WOD (Time) 6 sets 25 Double Unders 15|12 cal Bike (or 18|13 cal Row) 3 Power Cleans rest/work 1:1 Rx: 61 | 42,5 kg Rx+: 83 | 56 kg TimeCap: 22 minutes | the weight of the Power Cleans should not be heavier than 80% of your max Power Clean| try to keep rounds consistent| Score = total time

WOD – Fri, Sep 1 Shoulder Press ( every 02:30 minutes for 12:30 minutes Set 1 | 11 Strict Presses @ 50% Set 2 | 9 Strict Presses @ 60% Set 3 | 7 Strict Presses @ 70% Set 4 | 5 Strict Presses @ 80% Set 5 | 3 Strict Presses @ max load) | keep your core engaged | full range of motion | Score = weight . 2023_09_01_WOD (Time) 30 Dual Dumbbell Squats 8m Handstand Walk rest 90 seconds 30 Dual Dumbbell Lunges 8m Handstand Walk rest 90 seconds 30 Dual Dumbbell Deadlifts 8m Handstand Walk Rx: 22,5 | 15 kg TimeCapRead More →