WOD (Page 3)

WOD – Mon, Oct 2 2023_10_02_Lifting (Weight) Every 30 seconds for 5 minutes 1 Snatch @ 75% rest 3 minutes EMOM 51 Snatch @ 85% | make every lift look like the same| no misses| only increase the weight for the second part if you managed the first 10 reps without a no rep| Score = weight (85%)  . 2023_10_02_WOD (Time) 30 Box Jump Overs 30 DeadliftsRest 2 minutes20 Box Jumps20 Hang Power Cleans Rest 2 minutes10 Burpee Box Jump Overs 10 Hang Squat Cleans Rx: 60 | 42,5 kgTimeCap: 15 minutes TimeCap: 15 minutes| try to finish each part as fast as possible |Read More →

WOD – Fri, Sep 29 2023_09_29_Lifting (Weight) every 2 minutes for 12 minutes Set 1 | 5 Shoulder Presses @ 45 % Set 2 | 5 Shoulder Presses @ 55 % Set 3 | 5 Shoulder Presses @ 65 % Set 4 | 8 Push Presses @ 75 % Set 5 | 8 Push Presses @ 85 % Set 6 | 8 Push Presses @ 90 % | % of your 1Rm Shoulder Press | keep feet flat on the ground & engage your core – no heavy overarching in the Shoukder Presses | stay upright in the dip and use yoour legs in theRead More →

WOD – Thu, Sep 28 2023_09_28_Strongman (Weight) 3 rounds 5 reps Movement X 1min Sandbag Bear Hug Hold 5 reps Movement X   Rd 1 | Sandbag Squats Rd 2 | Sandbag over Shoulders Rd 3 | Sandbag Cleans | use a heavy Sandbag – you shoukd be able to accumulate the Hold unbroken | have fun with the new toys | Score = weight 2023_09_28_WOD (2 Rounds for reps) 10 min max calories Bike Min 0 | 3 Box Jumps Overs Min 2 | 6 Box Jumps Overs Min 4 | 9 Box Jumps Overs Min 6 | 12 Box Jumps Overs Min 8Read More →

WOD – Wed, Sep 27 2023_09_27_Gymnastics (AMRAP – Rounds) Death by… 2 Handstand Push Ups 1 Shuttle Run add every round 1 Handstand Push Up   TimeCap: 12 rounds | Death by is an EMOM style, but you add every minute one Handstand Push Up | do this EMOM untill you can‘t finish the required reps in the minute | Handstand Push Ups don‘t need to be unbroken | Score = rounds . 2023_09_27_WOD (Time) 3 rounds 20 Toes to Bar 6 Wall Walks TimeCap: 11 minutes | go unbroken or break the Toes to Bar in small sets | no hurry on the WallRead More →

WOD – Tue, Sep 26 2023_09_26_Lifting (Weight) every 3 minutes for 18 minutes find a heavy complex of 1 Squat Clean 1 Jerk 1 Thruster 2 Front Squat 1 Jerk | perform complex unbroken | the first Jerk is a sepearte rep – not like a Squat Clean & Jerk | 2 Front Squats | Score = weight 2023_06_26_WOD (AMRAP – Reps) 3 rounds 4 minutes on | 2 minutes off 400m Run 21 alt. Dumbbell Snatches max Pull Ups   Rx. 22,5 | 15 kg | you need to push the Run & Snatches a bit in order to get enough time for theRead More →

WOD – Mon, Sep 25 Deadlift ( Set 1 | 10 Deadlifts @ 60% Set 2 | 8 Deadlifts @ 70% Set 3 | 6 Deadlifts @ 75 % Set 4 | 4 Deadlifts @ 80 % Set 5 | 2 Deadlifts @ 85 % rest as needed ) | no heavy bounce allowed – controlled reps | Score = weight . 2023_09_25_WOD (4 Rounds for reps) 4 rounds 15 unbroken Wall Balls 15/12 cal Row 5 Shuttle Sprints   Rx: 9 | 6 kg TimeCap: 17 minutes | you do this with a partner in a you go, i go style | change everyRead More →

WOD – Fri, Sep 22 Front Squat ( every 3 minutes for 12 minutes Set 1 | 8 Front Squats 65 % Set 2 | 8 Front Squats 65 % Set 3 | 8 Front Squats 70 % Set 4 | 8 Front Squats 70 % ) | keep your elbows high & engage your core | no belt if possible | Score = weight 2023_09_22_WOD (Time) 5 rounds 75 Double Unders 20 alt. Dumbbell Snatches   Rx: 22,5 | 15 kg TimeCap: 15 minutes | try to complete each set of Snachtches in 1 & 2 sets | be focussed on the Double UndersRead More →

WOD – Thu, Sep 21 2023_09_21_Lifting (Weight) EMOM 16 Min 1 | 3 Power Snatches Min 2 | 3 Overhead Squats Min 3 | 3 Hang Squat Snatches Min 4 | rest & change weights | the goal is to finish one heavy round, while using the same weight for all 3 movements | start with roughly 60% | go only up in weight iyf you could manage to complete all reps without misses Score= weight of heaviest round 2023_09_21_WOD (Time) 3 rounds 21 Pull Ups 15 Dumbbell Floor Presses 9 Dumbbell Thrusters   Rx: 22,5 / 15 kg TimeCap: 11 minutes | use theRead More →

WOD – Wed, Sep 20 2023_09_20_Speed Strength every 90 seconds for 5 rounds 10s All Out Bike 5 No Touch Box Jump Overs | feet do not touch the box on the Box Jumps | jump over a smaller object like a Medball or Penalty Box | All Out is All Out | go directly from the Bike to the Jumps 2023_09_20_WOD (6 Rounds for reps) Team of 2 2 rounds – every station for 2 minutes Station 1: max cal Ski Station 2: max m Walking Lunges Station 3: max cal Row Station 4: max Wall Balls Station 5: max m Farmers Carry StationRead More →

WOD – Tue, Sep 19 Bench Press ( every 02.30 minutes for 12.30 minutes Set 1 | 9 Bench Presses @ 60 % Set 2 | 7 Bench Presses @ 70 % Set 3 | 5 Bench Presses @ 80 % Set 4 | 3 Bench Presses @ 90 % Set 5 | 1 Bench Press @ max load ) | use a spotter and be confident | full range of motion | Score = weight 2023_09_19_WOD (AMRAP – Reps) AMRAP 14 3-6-9-12-15-18-… Toes to Bar Overhead Squats 15/12 cal Row or 11/8 cal Bike   Rx: 42,5 | 30 kg | the reps onRead More →