09-08-2022
Weightlifting
Snatch (Weight)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 18
400m run
8 Power Cleans 75/50 (Hard)
16 WB 9/6
400m run
8 Power Cleans 75/50 (Hard)
16 WB 9/6
WOD WOD, 8. August 2022
08-08-2022
Weightlifting
Clean and Jerk (Weight)
5 x 45 sec. On/90 sec. Off
Max Clean & Jerk @55%-60%
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 5
15/11 cal Bike
15 T2B
Rest 1 min
15/11 cal Bike
15 T2B
Rest 1 min
AMRAP 5
15/11 cal Row
10 Burpee over Row
Rest 1 min
AMRAP 5
8 DB Thrusters 2×22,5/15 (Hard)
8 Pull ups
WOD WOD, 4. August 2022
04.08.2022
Gymnastics
Metcon (AMRAP – Reps)
Strict Handstand Push Ups
Metcon
Metcon (Time)
100 Dumbbell Thrusters
100 Dumbbell Snatches
100 Burpees
100 Dumbbell Snatches
100 Burpees
Rx: 22,5 | 15 kg
Team of 2
WOD WOD, 3. August 2022
03-08-2022
Weightlifting
T2B Progression (Weight)
T2B Progression
Metcon
Metcon (Time)
50 DU
40 Thrusters 50/30 (hard)
30 Power Clean& Jerk
20 Overhead Squat
10 Muscle up/20 C2B/ Pull ups
20 Overhead Squat
30 Power Snatch
40 Thrusters
50 DU
TC: 24
40 Thrusters 50/30 (hard)
30 Power Clean& Jerk
20 Overhead Squat
10 Muscle up/20 C2B/ Pull ups
20 Overhead Squat
30 Power Snatch
40 Thrusters
50 DU
TC: 24
WOD WOD, 2. August 2022
02-08-2022
Skill
Row and Bike (Weight)
Row, Bike Technik
Metcon
Metcon (Time)
Row 3 min for max Distance
Rest 1 min
2 min max WB 9/6
Rest 1
Bike 3 min for max Distance
Rest 1 min
2 min max Burpees
Rest 1 min
3 min max DB Lunges 2×22,5/15
Rest 1 min
2 min max DU
Cash out: 400m run + 20 Slam Balls
TC: 2
Rest 1 min
2 min max WB 9/6
Rest 1
Bike 3 min for max Distance
Rest 1 min
2 min max Burpees
Rest 1 min
3 min max DB Lunges 2×22,5/15
Rest 1 min
2 min max DU
Cash out: 400m run + 20 Slam Balls
TC: 2
WOD WOD, 1. August 2022
01.08.2022
Metcon
Metcon (Time)
1.200m Run
6 Lanes Farmers Walk
30 Burpee Deadlifts
6 Lanes Farmers Walk
800m Run
6 Lanes Farmers Walk
20 DB Hang Snatch
6 Lanes Farmers Walk
400m Run
6 Lanes Farmers Walk
10 Devils Press
6 Lanes Farmers Walk
30 Burpee Deadlifts
6 Lanes Farmers Walk
800m Run
6 Lanes Farmers Walk
20 DB Hang Snatch
6 Lanes Farmers Walk
400m Run
6 Lanes Farmers Walk
10 Devils Press
Rx:
Burpee Deadlift: 22,5 | 15 kg
Farmers Walk: 22,5 & 24 | 15 & 16 kg
Hang Snatch: 22,5 | 15 kg
Devil Press: 22,5 | 15 kg
WOD WOD, 27. Juli 2022
27-07-2022
Weightlifting
Complex (Weight)
6 x E90sec.
2 Power Clean+ 1 Jerk @75%
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 16
12 DB Push Press 1×22,5/15
8 T2B
12 DB Power Clean
8 Burpees
200 m run
12 DB Push Press 1×22,5/15
8 T2B
12 DB Power Clean
8 Burpees
200 m run
WOD WOD, 26. Juli 2022
26-07-2022
Weightlifting
Deadlift (Weight)
5 x E2MOM
10 RDL @ 50% of your 1RM DL
10 RDL @ 50% of your 1RM DL
Metcon
Metcon (Time)
AMRAP 6
1000/800 m Row
30 WB 9/6
Rest 1
1000/800 m Row
30 WB 9/6
Rest 1
AMRAP 6
40 Sit ups
20 C2B/Pull ups
10 HSPU
Rest 1
AMRAP 6
50/40 Cal Bike (5 min Max)
20 DB Hang Snatch 1×22,5/15
WOD WOD, 25. Juli 2022
25-07-2022
Weightlifting
Squats Snatch (Weight)
5 x E2MOM Squat Snatch
3 @55%
2×2 @60%
3@ 50%
3 @55%
2×2 @60%
3@ 50%
Metcon
Metcon (Time)
5 Rounds for Time
10 Snatches 50/35
15 Burpee over Bar
15 Pistols/30 Air Squats
10 Snatches 50/35
15 Burpee over Bar
15 Pistols/30 Air Squats
TC: 20
WOD WOD, 20. Juli 2022
20-07-2022
Weightlifting
EMOM (Weight)
EMOM 6
6 Frontsquat @65%
Into
EMOM 6
4 Power Clean + 1 Jerk @ 60%
6 Frontsquat @65%
Into
EMOM 6
4 Power Clean + 1 Jerk @ 60%
Metcon
Metcon (Time)
6 Rounds for Time
8 DB Box Step up 1×22,5/15
8 Devils Press 1×22,5/15
20 Jumping Jack
20 Mountain Climbers
8 DB Box Step up 1×22,5/15
8 Devils Press 1×22,5/15
20 Jumping Jack
20 Mountain Climbers
TC: 16
Max Snatch @55%-60%