CategoriesWod

WOD WOD, 24. August 2021

24-08-2021

Weightlifting
Spanish Squat (Weight)
TABATA spanish squat
4x 6 Frontsquat
1×60%,
1×70%,
2×75%

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 6
8 cal Bike /Ski
10 Slamballs 10/5
12 sit ups
Rest 2 min
AMRAP 6
10 cal row
8 Thrusters 40/25
6 V-ups

CategoriesWod

WOD WOD, 19. August 2021

19-08-2021

Weightlifting
Deadlift (Weight)
7 sets Deadlift
15@50%,
12@57%,
8@67 %,
4×6@76%

Metcon
Metcon (Time)
Box Battle 21.2
50 Burpees over Rower
75 DU
100 cal row
Or
50 Burpees
75 DU
90/80 cal Bike
TC: 16

CategoriesWod

WOD WOD, 18. August 2021

18-08-2021

Weightlifting
Clean and jerk (Weight)
EMOM 12
1 Clean&Jerk
1-4@67%, 5-8@72%, 9-12@76%

Metcon
Metcon (Time)
EMOM 20
60 DU
6 Touch n go squat Clean 50/35
20 HSPU/ Pike/ Push ups
45 sec. Plank hold

CategoriesWod

WOD WOD, 17. August 2021

17-08-2021

Weightlifting
Push press (Weight)
7 sets push press
15@50%,12@54%,10@60%,8@65%,3×6@70%

Metcon
Metcon (AMRAP – Rounds and Reps)
Box Battle 21.1
AMRAP 16
14 WB 9/6
12 T2B
10 Ground to Overhead 35/25
(Alternativ: AMRAP 16
10 Pullups, 20 sit ups, 20 Backrack Lunges 35/25,
10 Burpees overBar)

CategoriesWod

WOD WOD, 16. August 2021

16-08-2021

Weightlifting
Squat (Weight)
3 x15 reps spanish squat

3 sets Backsquats
10@60%, 8@67%, 8@72%

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15
10 DB StO 1×22,5/ 15
15 KB Swings 24/16
4 Lanes Farmers Walk DB+KB
20 KB SDH

CategoriesWod

WOD WOD, 13. August 2021

13.08.2021

Metcon
Metcon (AMRAP – Reps)
AMRAP 10
60/50 cal Bike
max Dumbbel Clean & Jerks

rest: 2 minutes

AMRAP 10
70/60 cal Row
max Wall Balls

rest: 2 minutes

AMRAP 10
70 Burpees
max Pull Ups

Rx:
Dumbbell: 22,5 / 15 kg
Wall Ball: 9 / 6 kg

CategoriesWod

WOD WOD, 11. August 2021

11.08.2021

Weightlifting
Clean and Jerk (EMOM12)
70%

Metcon
Metcon (Time)
2 rounds
25 Shoulder to Overhead
50 Double Unders
25 Cleans
50 Double Unders
25 Deadlifts
50 Double Unders

CategoriesWod

WOD WOD, 10. August 2021

10.08.2021

Weightlifting
Front Squat (3×8)
50%
60%
70%
Back Squat (3×8)
60%
65%
70%

Metcon
Metcon (Time)
50 Double Unders
40 Wall Balls
30 Deadlifts
20 Burpees over Bar
10 Chest to Bar Pull Ups
20 Burpees over Bar
30 Deadlifts
40 Wall Balls
50 Double Unders

Rx:
Wall Ball: 9 / 6 kg
Deadlift: 100 / 70 kg