WOD (Page 5)

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 →

WOD – Thu, Aug 31 2023_08_31_Gymnastics (AMRAP – Reps) 4 sets 6 Toes to Bar rest 10 seconds 6 Toes to Bar rest 10 seconds 6 Toes to Bar rest 10 seconds 6 Toes to Bar rest 60 seconds | choose a rep scheme and stick to it over all rounds | ideally reps are performed unbroken | Score = total reps (time in comments) . 2023_08_31_WOD (3 Rounds for reps) EMOM 24 Min 1 | 6 Shuttle Runs Min 2 | 12 Box Jump Overs Min 3 | 6 Devil Presses Min 4 | 12/10 cal Row Min 5-8 | perform Min 1-4 asRead More →

WOD – Wed, Aug 30 2023_08_30_Core EMOM 16 Min 1 | 30s Push Up Hold (in bottom) Min 2 | 15-20 Kettlebell Swings Min 3 | 15-20 Sit Ups Min 4 | 30s Hollow Hold | focus on perfect form The Chief (AMRAP – Rounds) Max rounds in 3 minutes of: 3 Power Cleans, 135#/95# 6 Push-ups 9 Squats Rest 1-minute. Repeat for a total of 5 cycles | try to stay consistent | that is a very intensive workout | Score = rounds (total reps in comments)

WOD – Tue, Aug 29 Deadlift ( Set 1 | 2.2.2 Deadlifts @ 85% Set 2 | 2.2.2 Deadlifts @ 85% Set 3 | 2.2.2 Deadlifts @ 85% Set 4 | 2.2.2 Deadlifts @ 85% rest as needed) | rest between the two reps about 20 seconds | keep your back straight and use your legs | don’t pull back to early with your back – stay on top of the bar until mid thigh | controlled wy down – no dropping | Score = weight . 2023_08_29_WOD (Time) 25-20-15-20-25 Wall Balls 5 Wall Walks Rx: 9 | 6 kg TimeCap: 12 minutes | don’tRead More →

WOD – Mon, Aug 28 2023_08_28_Lifting (Weight) EMOM 12 1 Snatch 1 Hang Snatch 1 Overhead Squat Min 1 – 4 | 60 % Min 5 – 8 | 70 % Min 9 – 12 | 75 % | % of your 1 RM Snatch | perform complex unbroken | Hang = above knees | Score = heaviest weight . 2023_08_28_WOD (Time) Team of 2 – you go, i go 4 rounds 9 Thrusters 35 Double Unders 9 Thrusters 35 Double Unders 9 Thrusters Rx: 42,5 | 30 kg TimeCap: 22 minutes | consistent pace | if you do this alone – rest/work 1:1 |Read More →

WOD – Fri, Aug 25 2023_08_25_Gymnastics (Time) spend 10-15 minutes to improve your Freestanding Handstand or EMOM 10 20s Freestanding Handstand Hold 40s rest | keep you engaged, stay hollow and try to steer the movement by pressing your palms and fingers into the floor| if you‘re Freestanding Skills are good, do the EMOM| Score = time 2023_08_25_WOD (Time) 4 rounds 9 Ground to Overhead 10 Bar Facing Burpees 9 Ground to Overhead Rx: 42,5 | 30 kg TimeCap: 10 minutes | try to keep rounds steady – do not sprint the first rounds| choose between Power Snatches & Power Clean & Jerks / PushRead More →

WOD – Thu, Aug 24 Power Snatch ( Every 02:30 minutes for 10 minutes 5 Power Snatches* @ 60-70 % * 2s pause below knees) | % of your Power Snatch | stick to the pause| do single reps| Score = weight 2023_08_24_WOD (Time) 400m Walking Lunges TimeCap: 16 minutes | perform alternating reps| you should be able to perform 10+ reps in a row before resting| that‘s a lower body muscular endurance as well as a mental toughness| Score = time

WOD – Wed, Aug 23 2023_08_23_Strength (2 Rounds for reps) 4 rounds 8 Dumbbell Rear Foot Elevated Split Squats (Tempo 30X0) 12 Barbell Good Mornings | use two Dumbbells for the Split Squats | 8 reps each side| build in weight over the sets| Tempo = 3s negative, 0s pause in bottom, x fast stand, 0s pause on top| Score = weight 2023_08_23_WOD (AMRAP – Reps) EMOM 20 Min 1 | 50 Double Unders Min 2 | 10 Overhead Squats Min 3 | 20/15 cal Row Min 4 | rest Rx: 42,5 | 30 kg | Overhead Squats starts from the ground | go hardRead More →