23-07-2021
Metcon
Metcon (Time)
For Time
WOD WOD, 22. Juli 2021
22-7-2021
WOD WOD, 21. Juli 2021
21-07-2021
Weightlifting
1 RM (Weight)
1 RM Backsquat or C&J or Snatch or Frontsquat
or Push Press or Strict press or Overhead squat
or DL
or Push Press or Strict press or Overhead squat
or DL
TC: 15
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 18
AMRAP 18
200m run
10 KB Swings 24/16
B10 Box Step ups 24/16
10 Burpee Box jump overs (Hands are allowed
200m run
10 KB Swings 24/16
B10 Box Step ups 24/16
10 Burpee Box jump overs (Hands are allowed
WOD WOD, 20. Juli 2021
20-07-2021
Weightlifting
1RM (Weight)
1 RM
Backsquat or C&J or Snatch or Frontsquat or
Push Press or Strict press or Overhead squat or DL
Backsquat or C&J or Snatch or Frontsquat or
Push Press or Strict press or Overhead squat or DL
TC: 15
Metcon
Metcon (Time)
For Time
Buy in: 800m run
3 Rounds
20 Pullups
30 DU / 90 SU
40 DB Lunges 1×22,5/ 15
Cash out: 400m run
TC: 20
3 Rounds
20 Pullups
30 DU / 90 SU
40 DB Lunges 1×22,5/ 15
Cash out: 400m run
TC: 20
WOD WOD, 19. Juli 2021
19-07-2021
Weightlifting
1 RM (Weight)
1 RM
Backsquat or C&J or Snatch or Frontsquat
or Push Press or Strict press or Overhead squat
or DL
TC: 15
Backsquat or C&J or Snatch or Frontsquat
or Push Press or Strict press or Overhead squat
or DL
TC: 15
Metcon
Metcon (Time)
For Time
Die Time
50 Cal Bike, Row, Ski
15 Clean 50/30
50 Cal Bike, Row, Ski
15 Clean 50/30
Rest 1:30
40 Cal Bike, Row, Ski
15 Clean
Rest 1:30
30 Cal Bike, Row, Ski
15 Clean
TC: 20
WOD WOD, 15. Juli 2021
15-07-2021
Weightlifting
Weightlifting (Weight)
3×12 banded Strict C2B Pullups @RPE 9
2x 15 half kneeling DB Strict press @RPE 9
2x 12/12 Suitcase Good Morning
Metcon
Metcon (Time)
For Time
10 Rounds
5 Burpee
2 Bear Complex 50/30
N20 DU/ 50 SU
5 Burpee
2 Bear Complex 50/30
N20 DU/ 50 SU
TC: 16
WOD WOD, 14. Juli 2021
14-07-2021
Weightlifting
Squats (Weight)
4×6 overhead squats @RPE 7
4x 5 Frontsquats @60%/70%/2×75%
Metcon
Metcon (Time)
For Time
For Time:
16 Backrack Lunges 40/25
8 C&J
50 Plate jumps 20 kg plate
16 Backrack Lunges 40/25
8 C&J
40 Plate jumps 20 kg plate
16 Backrack Lunges 40/25
8 C&J
30 Plate jumps 20 kg plate
16 Backrack Lunges 40/25
8 C&J
20 Plate jumps 20 kg plate
16 Backrack Lunges 40/25
8 C&J
10 Plate jumps 20 kg plate
16 Backrack Lunges 40/25
8 C&J
50 Plate jumps 20 kg plate
16 Backrack Lunges 40/25
8 C&J
40 Plate jumps 20 kg plate
16 Backrack Lunges 40/25
8 C&J
30 Plate jumps 20 kg plate
16 Backrack Lunges 40/25
8 C&J
20 Plate jumps 20 kg plate
16 Backrack Lunges 40/25
8 C&J
10 Plate jumps 20 kg plate
TC: 16
WOD WOD, 13. Juli 2021
13-07-2021
Weightlifting
Push/Pull (Weight)
4x 10 Push Press @ RPE 7
4×20 Banded Strict Pullups
Metcon
Metcon (Time)
For Time
Buy in: 40 cal row/ 30 cal Bike/ ski
Annie: 50/40/30/20/10
DU /3xSU
Sit ups
Cash out: 20 Burpee Box jump overs (hands are
allowed)
TC: 15
WOD WOD, 12. Juli 2021
12-07-2021
Weightlifting
Weightlifting (Weight)
4x 3 Power Clean +1 jerk @ 65%
6sets DL :
15@40%
12@45%
8@50%
3×5@65%
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15
AMRAP 15
30 Russian twist 9/6
10 Wallballs
10 Curtsey Squats 9/6
30 Mountain Climbers
30 Russian twist 9/6
10 Wallballs
10 Curtsey Squats 9/6
30 Mountain Climbers
WOD WOD, 8. Juli 2021
08-07-2021
Weightlifting
Weightlifting (Weight)
4x 10 Strict press @ RPE 9
4x 12 Banded Strict C2B Pullups
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 16
AMRAP 16
10 T2B/ 20 High knees
10 Box Step ups 24/16
20 KB Swings 24/16
20 Goblet Lunges 24/16
10 T2B/ 20 High knees
10 Box Step ups 24/16
20 KB Swings 24/16
20 Goblet Lunges 24/16
800 m run
30/25 cal Row, Bike, Ski
30 Pullups
30 Box jumps
30 Slamballs 10/5
400 m run
30/25 cal Row, Bike, Ski
20 Pullups
20 Box jumps
20 Slamballs
200 m run
30/25 cal Row, Bike, Ski
10 Pullups
10 Box jumps
10 Slamballs
TC: 35