27-09-2021
Weightlifting
Snatch (Weight)
Metcon
Metcon (Time)
For Time
5 Rounds
5 Clean @ 80%
25 sit ups
50 DU/ 25SU+25DU/40SU+10DU
5 Clean @ 80%
25 sit ups
50 DU/ 25SU+25DU/40SU+10DU
TC: 18
WOD WOD, 23. September 2021
23-09-2021
Weightlifting
Deadlift (Weight)
20x E30sec.
1 Deadlift @75%
1 Deadlift @75%
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 14
5 Strict HSPU/ Kipping/ Pike
3 BMU / 6 C2B Pullups/6 Pullups
10 DB Overhead squats 1×22,5/ 15
5 Strict HSPU/ Kipping/ Pike
3 BMU / 6 C2B Pullups/6 Pullups
10 DB Overhead squats 1×22,5/ 15
WOD WOD, 22. September 2021
22-09-2021
Weightlifting
Frontsquat (Weight)
20x E30sec.
2 Frontsquats @60%
2 Frontsquats @60%
Metcon
Metcon (Time)
21-18-15-12-9-6
Boxjump overs
Sit ups
KB Swings 32/24
Boxjump overs
Sit ups
KB Swings 32/24
TC: 17
WOD WOD, 21. September 2021
21-09-2021
Weightlifting
Press (Weight)
3 sets 3 Strict press @90% of your 3rm
60sec.Rest between sets
4 sets 2 Power Jerk @ 81%
60sec.Rest between sets
4 sets 2 Power Jerk @ 81%
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 5
16 DB Thrusters 1×22,5/ 15
8 Bike cal
Rest 3:00 min
AMRAP 5
16 Slamballs
8 cal row
Rest 3:00 min
AMRAP 5
8 GtO 35/25
8 Burpees over Bar
16 DB Thrusters 1×22,5/ 15
8 Bike cal
Rest 3:00 min
AMRAP 5
16 Slamballs
8 cal row
Rest 3:00 min
AMRAP 5
8 GtO 35/25
8 Burpees over Bar
WOD WOD, 20. September 2021
20-09-2021
Weightlifting
Metcon (Weight)
Clean and Jerk
5 Sets of 3 Clean + 1 Jerk
55%,
65%,
3×75%
55%,
65%,
3×75%
Metcon
Metcon (Time)
For Time
For Time
20 C2B Pullups/ Pullups
5 Squat Cleans @55%/65%/70%/75%/80%
20 C2B Pullups/ Pullups
5 Squat Cleans @55%/65%/70%/75%/80%
TC: 16
WOD WOD, 16. September 2021
16-09-2021
Weightlifting
Pull ups (Weight)
EMOM 8 Kipping Pullups 1/3 of your unbroken
Max kipping Pullups
EMOM 8 HSPU 1/4 of your unbroken Max
HSPU
Max kipping Pullups
EMOM 8 HSPU 1/4 of your unbroken Max
HSPU
Metcon
Metcon (Time)
For Time
5 Rounds
20 Push ups
2 Lanes Handstand Walk/ 4 lanes bear crawl
20 Sit ups
2 Lanes Farmers Walk 1×32
20 Push ups
2 Lanes Handstand Walk/ 4 lanes bear crawl
20 Sit ups
2 Lanes Farmers Walk 1×32
TC: 20
WOD WOD, 15. September 2021
15-09-2021
Weightlifting
Deadlift (Weight)
7 sets Deadlift
15@50%,
10@65%,
6@76%
4×5@85%
15@50%,
10@65%,
6@76%
4×5@85%
Metcon
Metcon (Time)
For Time
4 Rounds
100DU/ 50SU +50DU/ 80SU +20DU
8 Cleans @70%
24 T2B
100DU/ 50SU +50DU/ 80SU +20DU
8 Cleans @70%
24 T2B
TC: 17
WOD WOD, 14. September 2021
14-09-2021
Weightlifting
Backsquat (Weight)
4×5 Backsquats
1x@67%,
4x@73%
4×5 Frontsquats @65%
1x@67%,
4x@73%
4×5 Frontsquats @65%
Metcon
Metcon (Time)
For Time
21-18-15-12-9-6
Overhead squats @40%
Barfacing Burpees
Overhead squats @40%
Barfacing Burpees
TC: 15
WOD WOD, 13. September 2021
13-09-2021
Weightlifting
Snatches (Weight)
9 Sets Snatches
4@50%,
3@57%,
3@62%,
3@67%,
2@73%
4x 1@ 80%
4@50%,
3@57%,
3@62%,
3@67%,
2@73%
4x 1@ 80%
Metcon
Metcon (Time)
3 Rounds
6 BMU/ 12 C2B/ 12 PU
30 overhead lunges 35/20
Rest 3:00 min
6 BMU/ 12 C2B/ 12 PU
30 overhead lunges 35/20
Rest 3:00 min
3 Rounds
5BMU/ 10C2B/10 PU
30 overhead lunges 40/25
Rest 3:00 min
3 Rounds
4BMU/ 8C2B/8 PU
30 overhead lunges 45/30
TC: 20
WOD WOD, 9. September 2021
09-09-2021
Weightlifting
Presses (Weight)
3 sets 10 diamond push ups
60 sec.Rest between sets
3 sets 15/15 kneeling DB Press
60 sec.Rest between sets
3 sets 15/15 kneeling DB Press
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 16
10 DB Snatches 1×22,5/ 15
10 DB Z Press 1×22,5/ 15
10 V-Ups
20 Air Squats
10 DB Snatches 1×22,5/ 15
10 DB Z Press 1×22,5/ 15
10 V-Ups
20 Air Squats
6 Snatch @ 60-65%
!!!Touch and Go!!!