28-06-2022
Gymnastics
EMOM 12 (Weight)
Metcon
Metcon (Time)
3 – 2 – 1 Rounds of:
10 C2B/ Pull ups
10 Burpee Box Jump overs
Run 400m after Rounds
10 C2B/ Pull ups
10 Burpee Box Jump overs
Run 400m after Rounds
TC: 15
WOD WOD, 27. Juni 2022
27-06-2022
Gymnastics
EMOM 12 (Weight)
EMOM 12
Odd: 15 – 20 KB Swings mid weight
Even: 40-60 DU (45sec. Jump Rope)
Odd: 15 – 20 KB Swings mid weight
Even: 40-60 DU (45sec. Jump Rope)
Metcon
Metcon (Time)
For Time
50-40-30-20-10 Air Squats
25-20-15-10-5 KB SDHP 32/24
50-40-30-20-10 sit ups
25-20-15-10-5 KB Swings
50-40-30-20-10 Air Squats
25-20-15-10-5 KB SDHP 32/24
50-40-30-20-10 sit ups
25-20-15-10-5 KB Swings
TC : 20
WOD WOD, 22. Juni 2022
22-06-2022
Gymnastics
AMRAP 15 (Weight)
AMRAP 15 for Quality
10/10 weighted Hip Thrust
12 Strict Pull ups
8/8 Z-Press
20 Plank Shoulder Taps
10/10 weighted Hip Thrust
12 Strict Pull ups
8/8 Z-Press
20 Plank Shoulder Taps
Metcon
Metcon (Time)
Teams of 2, For Time:
Run together 400m
50 DB Snatch 22,5/15
50 T2B
100 DU/SU each
50 T2B
50 DB Snatch
400m run together
Run together 400m
50 DB Snatch 22,5/15
50 T2B
100 DU/SU each
50 T2B
50 DB Snatch
400m run together
TC: 20
WOD WOD, 21. Juni 2022
21-06-2022
Skill
AMRAP 15 (Weight)
AMRAP 15 for Quality
20 weighted Elevated rev. Lunges
20 V-Ups
10/10 Lateral Raise
10/10 rear delt Kickback
10 Diamond Push ups
20 weighted Elevated rev. Lunges
20 V-Ups
10/10 Lateral Raise
10/10 rear delt Kickback
10 Diamond Push ups
Metcon
Metcon (Time)
For Time:
5 Rounds
12 DB Thrusters 2×22,5/15
24 Burpees over DB
Directly Into
5 Rounds
15 Pull ups
15 Front Squats 50/35
5 Rounds
12 DB Thrusters 2×22,5/15
24 Burpees over DB
Directly Into
5 Rounds
15 Pull ups
15 Front Squats 50/35
TC: 20
WOD WOD, 20. Juni 2022
20-06-2022
Skill
Metcon (AMRAP – Rounds and Reps)
AMRAP 15 for Quality
10/10 KB Windmill
10/10 KB Cossack Squats
10/10 KB Suitcase DL
30 sec. Hollow Hold
30 sec. L-sit Hang
10/10 KB Windmill
10/10 KB Cossack Squats
10/10 KB Suitcase DL
30 sec. Hollow Hold
30 sec. L-sit Hang
Metcon
Team of 2 (Weight)
Teams of 2 , For Time: o
100 cal Row/ 90 cal Bike
4 Lanes Handstand Walk/ 8 Wall Walks
40 C2B / PU
4 Lanes Handstand Walk/ 8 Wall Walks
30 HSPU/ Pikes
4 Lanes Handstand Walk/ 8 Wall Walks
20 Devils Press 1×22,5/15
4 Lanes Handstand Walk/ 8 Wall Walks
50 cal Row/ 45 cal Bike
100 cal Row/ 90 cal Bike
4 Lanes Handstand Walk/ 8 Wall Walks
40 C2B / PU
4 Lanes Handstand Walk/ 8 Wall Walks
30 HSPU/ Pikes
4 Lanes Handstand Walk/ 8 Wall Walks
20 Devils Press 1×22,5/15
4 Lanes Handstand Walk/ 8 Wall Walks
50 cal Row/ 45 cal Bike
TC: 20
One work, one rest
WOD WOD, 15. Juni 2022
15-06-2022
Weightlifting
Complex (Weight)
EMOM 12
1: 6-8 Overhead squats @60%
2: 1 Round DT @same weight
3: Rest
1: 6-8 Overhead squats @60%
2: 1 Round DT @same weight
3: Rest
Metcon
Metcon (AMRAP – Reps)
17.5.22 Repeat
2 Rounds of:
E3MOM
27/22 cal Bike
E3MOM
35/30 cal row + 5 Burpees
E3MOM
20 DB Thrusters + 20 V-Ups
2×15/10
2 Rounds of:
E3MOM
27/22 cal Bike
E3MOM
35/30 cal row + 5 Burpees
E3MOM
20 DB Thrusters + 20 V-Ups
2×15/10
WOD WOD, 14. Juni 2022
14-06-2022
Weightlifting
Complex (Weight)
3 x E2MOM Push Press
6@40%, 4@50%, 2@60%
Into:
4x E2MOM Power Clean (Touch and go)
5@50%, 4@55%, 3@60%, 2@65%
6@40%, 4@50%, 2@60%
Into:
4x E2MOM Power Clean (Touch and go)
5@50%, 4@55%, 3@60%, 2@65%
Metcon
Metcon (Time)
Frankabell
For Time:
21-15-9
Thrusters 45/30
Pull ups
Directly Into:
21-15-9
Snatches 40/25
WallBalls 9/6
For Time:
21-15-9
Thrusters 45/30
Pull ups
Directly Into:
21-15-9
Snatches 40/25
WallBalls 9/6
TC: 15
WOD WOD, 13. Juni 2022
13-06-2022
Weightlifting
EMOM (Weight)
EMOM 12
1: 60 DU / 45sec jump rope
2: 15 HSPU/ 45sec. WallWalks/ Pike push ups
3: Rest
1: 60 DU / 45sec jump rope
2: 15 HSPU/ 45sec. WallWalks/ Pike push ups
3: Rest
Metcon
Metcon (Time)
For Time
100 Air Squats
75 Sit ups
50 Push ups
25 Pull ups
50 WB 9/6
40 Slamballs 10/6
30 T2B
20 Burpees
100 Air Squats
75 Sit ups
50 Push ups
25 Pull ups
50 WB 9/6
40 Slamballs 10/6
30 T2B
20 Burpees
TC : 20
WOD WOD, 9. Juni 2022
09-06-2022
Weightlifting
For Quality (Weight)
AMRAP 15 For Quality
15 Strict Pullups
15 V-ups
10/10 Bulgarien Split Squats @Light weight
30sec. Hollow arch hold
15 Strict Pullups
15 V-ups
10/10 Bulgarien Split Squats @Light weight
30sec. Hollow arch hold
Metcon
Metcon (Time)
For Time:
Buy in : 400m run
25 – 20 – 15 Burpee Boxjump Over
5 – 5 – 5 Powerclean @75-80% (Heavy)
Cash out: 400m run
TC: 17
WOD WOD, 8. Juni 2022
08-06-2022
Weightlifting
Complex (Weight)
4 x E2MOM
6 Deadlift @ 80%
Into:
EMOM 5
6 Power Snatch @50-55%
6 Deadlift @ 80%
Into:
EMOM 5
6 Power Snatch @50-55%
Metcon
Metcon (Time)
Buy in: 50 KB Swings 32/24
15 – 12 – 9 Bar Muscle ups
Or 27 – 21 – 15 C2B
50 DU + 200m run Between Sets
(250mrow/500m Bike)
15 – 12 – 9 Bar Muscle ups
Or 27 – 21 – 15 C2B
50 DU + 200m run Between Sets
(250mrow/500m Bike)
TC: 20
Odd: 4 Man Makers
Even: 15-20 Slamballs