CategoriesWod

WOD WOD, 30. Oktober 2020

30-10-2020
Weekly Special: Squat

Weightlifting
Squat (Weight)
Squat

Backsquats 4 x 6 Tempo Squats 6 sec.exzentric + Miniband toe kontroll @40%
40/40 sec. Box Planks between sets
Start &end with Box Planks (5x 40/40sec.)

Metcon
Metcon (Time)
For Time

50 DU
15 Cleans 40/25
50 DU
15 Cleans 50/30
50 DU
10 Cleans 60/35
50 DU
10 Cleans 70/40
50 DU
5 Cleans 80/45
50 DU
5 Cleans 90/50
(Pace the Barbell, same cycle spenden first &last rep)
TC: 20

CategoriesWod

WOD WOD, 29. Oktober 2020

29-10-2020
Weekly Special: Squat

Weightlifting
Squat (Weight)
Squat

4 x 8/8 Box Pistols evtl. Weighted
40/40 sec. Box Planks between sets
Start &end with Box Planks (5x 40/40sec.)

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15
6 Push ups
5 T2B
4 Power Snatch 40/30
3 Overhead squats
(Unbroken reps)
TC: 20

CategoriesWod

WOD WOD, 27. Oktober 2020

27.10.2020

Gymnastics
Pistols

*Strength / Mobility*
A| Calf Eccentrics
B| 1,5 Goblet Squats
C| Hip Flexor Kicks

*Skill*
A| True Box Step Ups
B| Seated Box Pistols
C| Single Leg Roll Ons
D| Assistet Pistols
E| Box Pistols
F| Pistols

Metcon
Metcon (6 Rounds for reps)
6 rounds
25 Plank Walk Ups
20 Jumping Jacks
15 A-Jumps
10 Mountain Climbers
05 Sit Ups

Time Cap: 90 seconds
start every 2 minutes

Round 1, 3, 5 start with Plank Walk Ups
Round 2, 4, 6 start with Sit Ups

CategoriesWod

WOD WOD, 26. Oktober 2020

26-10-2020
Weekly Special: Squat

Weightlifting
Squat (Weight)
Squat

4x 8 Tempo Frontsquats 6 sec. Exzentric @50%
8/8 One legged Hip Thrust +DB between sets

Metcon
Metcon (Time)
For Time

24-18-12-6
Power Clean 40/30
Burpees over Bar
Perform Every Minute 5 Sumodeadlift Highpull
(Fast Barbell cycling reps, unbroken Burpees)
TC : 20

CategoriesWod

WOD WOD, 23. Oktober 2020

23-10-2020
Weekly Special: Squat

Weightlifting
Squat (Weight)
Squat

4 x 8/8 Box Pistols evtl. Weighted
40/40 sec. Box Planks between sets
Start &end with Box Planks (5x 40/40sec.)
Metcon (Time)
30-20-10
KB Swings 32/24
Box jumps
Pullups
Mountain Climbers
(Try to get faster as reps decrease)
TC : 20

CategoriesWod

WOD WOD, 22. Oktober 2020

22-10-2020
Weekly Special: Squat

Weightlifting
Squat (Weight)
Squat

4x 8 Tempo Frontsquats 6 sec. Exzentric @50%
8/8 One legged Hip Thrust +DB between sets

Metcon
Metcon (Time)
21-18-15-12-9-6-3
Clean & Jerk 30/20
Sit ups
Pogo jumps over Bar
(Go unbroken )
TC: 20

CategoriesWod

WOD WOD, 20. Oktober 2020

20.10.2020

Gymnastics
Handstand Push Up

*Strength"
Handstand Push Up Complex
12 rounds
1 Pausing Strict Handstand Push Up
1 Strict Handstand Push Up
1 Kipping Handstand Push Up
start every 45 seconds

*Skill*
A| Seated Dumbbell Presses
B| Pike Push Ups
C| Box Pike Push Ups
D| Abmat Handstand Push Ups
E| Handstand Push Ups
F| Deficit Handstand Push Ups

Metcon
Metcon (2 Rounds for reps)
AMRAP 8
10 Single Arm KB Push Presses (left)
20 Russian Twists (2 count)
20 Wall Balls
10 Single Arm KB Push Presses (right)

rest: 2 minutes

AMRAP 8
20 Single Arm KB Push Presses (left)
10 Russian Twists (2 count)
10 Wall Balls
20 Single Arm KB Push Presses (right)

Rx:
Kettlebell: 16 / 12 kg
Wall Ball: 9 / 6 kg