19-07-2022
Weightlifting
Press (Weight)
Metcon
Metcon (Time)
6 – 5 – 4 Rounds of Cindy
3 – 2 – 1 Rounds of DT 50/30
TC: 20
3 – 2 – 1 Rounds of DT 50/30
TC: 20
WOD WOD, 18. Juli 2022
18-07-2022
Weightlifting
E2MOM (Weight)
5 x E2MOM
2 Deadlift @90% + 5 High Box Jumps
2 Deadlift @90% + 5 High Box Jumps
Metcon
Metcon (Time)
Light Diane
27 – 21 – 15 – 9
Deadlift 70/50 (50%)
HSPU
27 – 21 – 15 – 9
Deadlift 70/50 (50%)
HSPU
Cash out:
200 m run
TC: 14
WOD WOD, 13. Juli 2022
13-07-2022
Weightlifting
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 7
10 DB overhead Lunges 2×22,5/15
10 DB DL
10 DB StO
10 DB overhead Lunges 2×22,5/15
10 DB DL
10 DB StO
Rest 2 min
AMRAP 7
20 mountain climbers
15 squatjumps hold 9/6WB
10 Burpee pull ups
WOD WOD, 12. Juli 2022
12-07-2022
Weightlifting
Complex (Weight)
7x E90Sec 2+3
1 snatch balance + 3 overhead squats
Work up from 40%-70%
1 snatch balance + 3 overhead squats
Work up from 40%-70%
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 6
850-1000 watt bike
10 Slamballs 10/6
10 squats +Slamball
Rest 1 min
AMRAP 6
10 Burpee DL 2×22,5/15
10 t2b
10 sit ups
Rest 1 min
AMRAP 6
50/45 cal row
20 KB thrusters 2×24/16
850-1000 watt bike
10 Slamballs 10/6
10 squats +Slamball
Rest 1 min
AMRAP 6
10 Burpee DL 2×22,5/15
10 t2b
10 sit ups
Rest 1 min
AMRAP 6
50/45 cal row
20 KB thrusters 2×24/16
WOD WOD, 11. Juli 2022
11-07-2022
Weightlifting
Squat Clean (Weight)
7x E90Sec 1+2
1 squat clean + 2 jerk
Work up from 40%-80%
1 squat clean + 2 jerk
Work up from 40%-80%
Metcon
Metcon (Time)
For Time
Fran
21-15-9
Thrusters
Pull ups
TC : 10
Freiwillig!
Accessorie Work:
AMRAP 10
10/10 Paloff press
10/10 single leg RDL
20 sec. Handstand hold
WOD WOD, 8. Juli 2022
08.07.2022
Metcon
Metcon (AMRAP – Reps)
Team of 2
AMRAP 7
A| 15 Wall Balls + 10 Toes to Bar
B| Barbell Hang Hold
rest: 1 min
AMRAP 7
A| 15 Box Jumps + 10 Pull Ups
B| Barbell Overhead Hold
rest: 1 min
AMRAP 7
A| 15 Power Cleans + 10 Handstand Push Ups
B| Deadhang
rest: 1 min
AMRAP 7
A| 15 Back Squats + 10 Shoulder to Overhead
B| Handstand Hold
rest: 1 min
AMRAP 7
A| 15 Kettlebell Swings + 10 Burpess
B| Barbell Front Rack Hold
Rx:
Barbell: 40 | 25 kg
Kettlebell: 24 | 16 kg
WOD WOD, 6. Juli 2022
06.07.2022
Weightlifting
AMRAP 15 (Weight)
AMRAP 15 for Quality
10 banded good morning
5/5 DB renegade rows
8/8 DB Floor press
30 sec. Plank
10 banded good morning
5/5 DB renegade rows
8/8 DB Floor press
30 sec. Plank
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 18
5 pull ups
5 shoulder to overhead 40/25
10 push ups
10 hang power clean 40/25
15 air squats
15 dl 40/25
5 pull ups
5 shoulder to overhead 40/25
10 push ups
10 hang power clean 40/25
15 air squats
15 dl 40/25
WOD WOD, 5. Juli 2022
05.07.2022
Weightlifting
AMRAP (Weight)
AMRAP 15 for Quality
5-8 strict chin ups
5/5 DB overhead Lunges
5/5 DB overhead squats
10 Push ups
5-8 strict chin ups
5/5 DB overhead Lunges
5/5 DB overhead squats
10 Push ups
Metcon
Metcon (Time)
For Time:
30 hspu/pike
30 WB 9/6
30 DB snatches 22,5/15
1200mrun/ 1500m row/3000m Bike
40 sit ups
40 t2b
40 box jump overs
TC: 20
30 hspu/pike
30 WB 9/6
30 DB snatches 22,5/15
1200mrun/ 1500m row/3000m Bike
40 sit ups
40 t2b
40 box jump overs
TC: 20
WOD WOD, 4. Juli 2022
04.07.2022
Core
Metcon
AMRAP 15
10/10 Kettlebell Windmills
10/10 Suitcase Kettlebell Deadlifts
20 L-Sit Heel Overs
10 Kettlebell Swings
10/10 Kettlebell Windmills
10/10 Suitcase Kettlebell Deadlifts
20 L-Sit Heel Overs
10 Kettlebell Swings
This is for quality
Metcon
Metcon (Time)
For time
200m Run
15 Snatches
30 Chest to Bar Pull Ups
200m Run
10 Snatches
20 Chest to Bar Pull Ups
200m Run
5 Snatches
10 Chest to Bar Pull Ups
200m Run
15 Snatches
30 Chest to Bar Pull Ups
200m Run
10 Snatches
20 Chest to Bar Pull Ups
200m Run
5 Snatches
10 Chest to Bar Pull Ups
Rx:
Men: 40 / 45 / 50
Women: 25 / 30 / 35
WOD WOD, 29. Juni 2022
29-06-2022
Gymnastics
EMOM 12 (Weight)
EMOM 12
Odd: 45 sec. Farmers Walk
Even: HSPU/ Pike Psh ups
1/3 of Your unbroken set
Odd: 45 sec. Farmers Walk
Even: HSPU/ Pike Psh ups
1/3 of Your unbroken set
Metcon
Metcon (AMRAP – Reps)
AMRAP 6
6 Clusters
8 Bike cal
6 Clusters
8 Bike cal
Rest 1 min
AMRAP 6
6 Devils Press
12 Row cal
Rest 1 min
AMRAP 6
8 T2B
200m Run
6 @65%
5 @70%
3×3 @80%