Februar Archives

Find 5 Rep max Push press in 15 min

40-30-20-10
Box Jumps Over
Push Ups
+50 Double Unders after each round

Every 2 min – 5 rounds
3-5 Heavy Squat Cleans

Emom for as long as Possible – max 20min
3 Power Cleans
3 Front Squats
3 Jerks
70/50

If you cannot perform 9 reps in the minute your Wod finished:
4 or less rounds
2k run
5 or less rounds
1,6k
6 or less rounds
1,2k
7 or less rounds
800m

Skill
Single Arm OH Squat

Kipping Pull ups
1x max out
then
5×50%
Rest 1min

Amrap 7
21 Deadlifts 2×22.5 kg
20m DB OH Walk 2×22,5kg
50 Doubles

—–
5 Sets each side
10 DB rows
10 strict presses

Skill for Open

Open Wod 18.1

Then:
Back Squats

1*8 65%
1*8 70%
1*8 75%
1*8 80%

Or

5 giant sets
max DB presses
max Strict TTB
max Ring Dips
max DB bent over row
Rest 3min btw sets

Emom 8 – 4 rounds

A. Max strict pull ups
B. Max DB presses

You choose weight
For time
30 Double Unders
30 Box Jump Overs
30 Wall balls
30 Power Cleans
30 front squats
30 HR-Push ups
30 Pull Ups
30 Air Squats+SLBALL
30 Deadlifts
30 cal Row

M 50
W 35

Front Squats
1*8 65%
1*8 70%
1*6 80%
1*6 85%

21-15-9
Squat cleans
Box Jump overs
Push Jerks

M 60
W 40
Time Cap 15min

Hspu skill work

5x Amrap 5min

50 DU buy in
then:
5 CTB
5 Burpee Box Jump over
5 Hspu
+1 rep each round

Rest 3 min

Find a Heavy 1RM in Power Snatch
15min

5 Rounds
10 TTB
10 Power Snatches

Rest 3min

5 Rounds
10 Heavy Kb swings 32/24
10 Thruster

M 45
W 30

Amrap 20min
Teams of 3

Partner A + B:
PART A:
Partner DL hold 220/160kg

Partner C:
PART B
20m Farmer Carry 60kg/40kg- left arm
15 Push Ups + 15 Burpees over the bar
20m Farmer Carry – right arm

Each Partner has to complete PART B then start a 400m Run together.

“Fight gone Bad style”
3 Rounds of
1 min Doubles
1 min Thruster
1 min DB Walking Lunges
1 min Kipping Pull Ups
1 min Rest

M 45
W 35

(Gewicht sollte etwas schwerer als das Open Gewicht sein, Ziel ist es min 8 Thruster in der Minute zu schaffen
Db Walking Lunges , Gewicht darf hängen, muss nicht auf den Schultern liegen.

Beginner:
3 Rounds
1 min Row
1 min Wall Balls
1 min Split Lunges ( no weight)
1 min strict Knee Raises or Knee to elbows
1 min Rest