08-12-2021
Weightlifting
Squats (Weight)
Metcon
Metcon (Time)
3-6-9-12-15-18-21
Deadlift 100/85 65-70%
C2B Pull ups
Deadlift 100/85 65-70%
C2B Pull ups
TC: 20
WOD WOD, 7. Dezember 2021
07-12-2021
Skill
Unbroken (Weight)
5 x E90sec.
Max Unbroken touch and go Snatches @60%
Max Unbroken touch and go Snatches @60%
Into
5x E90sec.
Max Unbroken SDHP. Same weight
Metcon
Metcon (Time)
For Time:
Buy in: 20 Burpee Pull ups
4 Rounds
25 Box Jumps
15 Wallballs 9/6
Cash out: 10 Burpee over Box (+Hands)
Buy in: 20 Burpee Pull ups
4 Rounds
25 Box Jumps
15 Wallballs 9/6
Cash out: 10 Burpee over Box (+Hands)
TC: 18
WOD WOD, 6. Dezember 2021
06-12-2021
Metcon
Metcon (Time)
12 Days of Nikolaus
1 Farmers Walk = 2 Lanes /1×32+22,5/20+15
2 DB Snatch 1×22,5/15
3 Push ups+Toe Touches
4 Burpees
5 Goblet Squats 32/20
6 T2B
7 Deadlift 32+22,5/20+15
8/8 Lunges 32+22,5/20+15
9 DB Thrusters 1×22,5/15
10 KB Box Step ups 32/20
11 DB Cleans 1×22,5/15
12 Devils Press 1×22,5/15
1, 2+1, 3+2+1, 4+3+2+1 …..usw…
TC: 35
WOD WOD, 1. Dezember 2021
01-12-2021
Weightlifting
Complex (Weight)
6 sets of
6 Floating RDL
(1RM DL)
45%,45%,50%,50%,55%,55%
90 sec. Between Sets
6 Floating RDL
(1RM DL)
45%,45%,50%,50%,55%,55%
90 sec. Between Sets
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 7
15/12 Cal Bike/ Row/ Ski
15 Burpee to Pullup Bar
15 Pull ups
Rest 3 min
15/12 Cal Bike/ Row/ Ski
15 Burpee to Pullup Bar
15 Pull ups
Rest 3 min
AMRAP 7
9/7 Cal Bike/ Row/ Ski
9Burpee to Pullup Bar
9Pull ups
10 Frontsquats @50%
Into
6 x EMOM
15 Squatjumps