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WOD WOD, 10. Februar 2023

WOD – Fri, Feb 10

2023_10_02_Strength (Weight)
every 2:30 minutes for 10 minutes
Set 1 | 5 Box Back Squats @ 50 %
Set 2 | 5 Box Back Squats @ 50 %
Set 3 | 5 Box Back Squats @ 50 %
Set 4 | 8 Box Back Squats @ 50 %

| controlled way down

| explosive as possible on the way up

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2023_10_02_WOD (3 Rounds for reps)
3 rounds
10 Pull Ups
20 Thrusters
10 Pull Ups
rest 2 minutes btw rounds

Rx: 35 | 25 kg

| after every round do 2 minutes of rest

| split Gymnastics as needed & push the Thrusters

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WOD WOD, 9. Februar 2023

WOD – Thu, Feb 9

2023_09_02_Strength (Weight)
5 sets
2 lanes Sled Push
5 Strict Toes to Bar
1 min Plank

| as heavy as possible

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2023_09_02_WOD (AMRAP – Reps)
AMRAP 22
2 Burpee Broad Jmps
4 weighted Lunges
6 Farmers Carry
8 Shuttle Run

Rx:
Plate: 20 | 15 kg
Kettlebell: 24 | 16 kg

| try to stay consistent

| that’s more a mental game than everything else

| 1 rep = 8m In & Out

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WOD WOD, 8. Februar 2023

WOD – Wed, Feb 8

2023_08_02_Lifting (Weight)
every 4 minutes for 12 minutes
4 Power Cleans @ 60 %
6 Power Cleans @ 50 %
10 Power Cleans @ 40 %

| perform every 4 minutes 20 reps

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2023_08_02_WOD (AMRAP – Rounds)
every 2 minutes until failure
50 Double Unders
10 Push Ups
3 Power Cleans

+1 Power Clean every round

Rx: 50 | 35 kg
TimeCap: 14 minutes

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WOD WOD, 7. Februar 2023

WOD – Tue, Feb 7

2023_07_02_Lifting (Weight)
every 2 minutes for 10 minutes
Set 1 | 5 Power Snatches @ 55 %
Set 2 | 5 Power Snatches @ 60 %
Set 3 | 3 Power Snatches @ 70 %
Set 4 | 3 Power Snatches @ 75 %
Set 5 | max Power Snatches @ 80 %

| the last set is a max effort set of unbroken reps

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2023_07_02_WOD (Time)
For time
50 Wall Balls
50 cal Row
rest 2 minutes
50 Wall Balls
50 cal Bike

Rx: 9 | 6 kg
TimeCap: 16 minutes

CategoriesWod

WOD WOD, 6. Februar 2023

WOD – Mon, Feb 6

2023_02_06_Strength (Weight)
every 3 minutes for 12 minutes
Set 1 | 3 Front Squats @ 80 %
Set 1 | 3 Front Squats @ 82,5 %
Set 1 | 3 Front Squats @ 85 %
Set 1 | 3 Front Squats @ 87,5 %

| try to do quality reps

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2023_02_06_WOD (AMRAP – Reps)
EMOM 20
Min 1 | 13/11 cal Bike
Min 2 | 6 Ground to Overhead
Min 3 | 13/11 cal Row
Min 4 | 12 Kettlebell Swings

Rx:
Barbell: 42,5 | 30 kg
Kettlebell: 32 | 24 kg

| adjust calories on the Bike as needed

CategoriesWod

WOD WOD, 3. Februar 2023

WOD – Fri, Feb 3

2023_02_03_Gymnastics (Time)
1 x 12 Chest to Bar Pull Ups
rest 90 seconds
2 x 6 Chest to Bar Pull Ups
rest 60 seconds
6 x 2 Chest to Bar Pull Ups
rest 3ß seconds

| ideally we yre looking for unbroken sets

| choose a scaling option accordingly to your level

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2023_02_03_WOD (AMRAP – Reps)
EMOM 20
Min 1 | 10-12 cal Row
Min 2 | 1 round "The Chief"
Min 3 | 10-12 cal Bike
Min 4 | 1 round "The Chief"

Rx: 50 | 35 kg

"The Chief"
3 Power Cleans
6 Push Ups
9 Air Squats

| adjust calories on the Bike as needed

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WOD WOD, 2. Februar 2023

WOD – Thu, Feb 2

2023_02_02_Strength (Weight)
every 3 minutes for 12 minutes
Set 1 | 20 Push Presses @ 50 %
Set 2 | 10 Push Presses @ 55 %
Set 3 | 10 Push Presses @ 55 %
Set 4 | 10 Push Presses @ 55 %

| obviously Set 1 is the most challenging one – Set 2-4 are drop sets where you should focus even more on perfect technique

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2023_02_02_WOD (5 Rounds for reps)
5 rounds with a partner
10 Bar Facing Burpees
10 Dual DB Front Squats
10 Bar Facing Burpees

Rx: 22,5 | 15 kg

| we are looking for consistent splits

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WOD WOD, 1. Februar 2023

WOD – Wed, Feb 1

2023_02_01_Lifting (Weight)
every 90 seconds for 15 minutes
Set 1, 2, 3 |3 Clean & Jerks @ 70 %
Set 4, 5, 6, 7 | 3 Clean & jerks @ 75 %
Set 8, 9, 10 | 3 Clean & Jerks @ 80 %

| all reps performed as singles

| no Touch & Go allowed

| ideally we are looking for Power Clean & Push Jerk

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2023_02_01_WOD (2 Rounds for reps)
2 sets
2.000m Row
rest 4 minutes

| moderate to hard effort

| you’re breathing hard but still can speak short sentences

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WOD WOD, 31. Januar 2023

WOD – Tue, Jan 31

2023_31_01_Strength (Time)
45 Deadlifts @ 60 %
10s on | 20s off

| accumulate reps as fas as possible while focusing on perfec form

| no heavy bounce on the ground allowed

| Touch & Go is allowed

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2023_31_01_WOD (3 Rounds for reps)
every 6 minutes for 3 rounds
70 Jumping Jacks
35 Wall Balls
7 Pull Ups

Rx: 9 | 6 kg
Rx+: every 5 minutes

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WOD WOD, 30. Januar 2023

WOD – Mon, Jan 30

2023_30_01_Gymnastics (5 Rounds for reps)
5 sets
1 minute max reps of Double Unders
rest 1 minute btw sets

| if you struggle with high volume Double Unders make sure to split them from the start

| tray to stay consistent over the rounds

| keep elbows close to your body

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2023_30_01_WOD
AMRAP 20
8 Toes to Bar
10 Dumbbell Hang Clean & Jerk
14/12 cal Row or Bike

Rx: 22,5 | 15 kg

| fast transitions are key

| switch arms on the Clean & Jerks after 5 reps

| consistent splits