WOD (Page 4)

WOD – Mon, Sep 18 2023_09_18_Gymnastics (AMRAP – Reps) Toes to Bar work 15 minutes on your Skill or 5 sets 1 min max Toes to Bar 1 min rest | try different progressions with the Targets | maybe smaller sets with short rest is the wy to go | Score = reps 2023_09_18_WOD (5 Rounds for reps) every 4 minutes for 5 rounds 15/12 cal Bike 3 Wall Walks 5-4-3-2-1 Squat Snatches Rx: 65-70-75-80-85 % | no misses on the Snatches | you should get at least 1min of rest between rounds – otherweise scale the cals | Flow Round 1: 15/12 cal –Read More →

WOD – Fri, Sep 15 2023_09_14_Lifting (Weight) every 2 minutes for 16 minutes Power Clean & Front Squat & Hang Power Clean & Front Squat Set 1-2 | 65 % Set 3-4 | 70 % Set 5-6 | 75 % Set 7-8 | 80 % | % of 1 RM Power Clean | perform complex unbroken | hang = above knees | Score = weight 2023_09_14_WOD (Time) 120 Jumps over Bar 100 Sit Ups 80 Ground to Overhead split as you want   Rx: 42,5 | 30 kg TimeCap: 20 minutes | you can split the reps as you want – no order specified |Read More →

WOD – Thu, Sep 14 2023_09_13_Strength (Weight) EMOM 10 3 Deadlifts @ 80 % 2 Burpees over Bar   | Deadlifts under fatigue | keep your back straight and use your legs | focus on a good form | Score = weight 2023_09_13_WOD (AMRAP – Reps) EMOM 18 Min 1 & 2 | 8 alt Dumbbell Snatches 8 alt. Dumbbell Overhead Lunges 8 alt Dumbbell Snatches 8 alt. Dumbbell Overhead Lunges max backwards Single Unders Min 3 | rest   Rx: 22,5 | 15 kg Rx+: 30 | 22,5 kg | Score = total backwards Single Unders

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