CategoriesWod

WOD WOD, 19. Oktober 2020

19-10-2020
Weekly Special : Squat

Weightlifting
Squat (Weight)
Squat

3 x 6 Tempo Backsquats/ 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

40 sec on 20 sec off
60 Deadlifts 50/35
45 Hang Power Clean
30 Shoulder to Overhead
Partition as you like

TC: 20

CategoriesWod

WOD WOD, 16. Oktober 2020

16-10-2020
Weekly Special: Deadlift

Weightlifting
Deadlift (Weight)
2x
6 – 4 – 2 Zercher Good Morning/ go heavy
2 min Rest between sets, do 6 Strict T2B in your 2 min rest time

Metcon
Metcon (Time)
5 Rounds
20 Sit ups
15 Hand release Push ups
10 (5/5) DB Hang Power Clean 1×22,5/ 15

Buy out:
30 C2B Pullups
TC: 20

CategoriesWod

WOD WOD, 15. Oktober 2020

15-10-2020
Weekly Special: Deadlift

Weightlifting
Deadlift (Weight)
2 x
6 – 4 – 2 Deadlift / go heavy 80-90-100%
2 min Rest between sets, do 6 plank slides between your 2 min rest time

CategoriesWod

WOD WOD, 13. Oktober 2020

13.10.2020

Gymnastics
Handstand Push Up

*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

*Strength*
Strict Press
4 sets x 7 reps

Metcon
Metcon (Time)
10-8-6
Deadlifts
Ground-to-Overhead
Burpees over Bar

directly into

2 rounds
12 Deadlifts
12 Ground-to-Overhead
12 Burpees over Bar

directly into

24 Deadlifts
24 Ground-to-Overhead
24 Burpees over Bar

CategoriesWod

WOD WOD, 12. Oktober 2020

12-10-2020
Weekly Special: Deadlift

Weightlifting
Deadlift (Weight)
3 x 12/12
One legged Wall DL
15 V-ups between sets
Metcon (Time)
6 Rounds for Time
10 Box jump overs
10 DB Snatches 1×22,5/ 15
10 DB Front squats

Perform Every 2 Minutes:
3 T2B + 3 C2B Pullups
TC : 20

CategoriesWod

WOD WOD, 9. Oktober 2020

09-10-2020
Weekly Special : Deadlift

Weightlifting
Deadlift (Weight)
3 x 12/12
One legged Wall DL
15 V-ups between sets

Metcon
Metcon (Time)
5 Rounds for Time:
20 Push Jerk 40/30
10 Burpee Box jumps
20 Power Clean
TC : 20

CategoriesWod

WOD WOD, 8. Oktober 2020

08-10-2020
Weekly Special : Deadlift

Weightlifting
Deadlift (Weight)
2x
6 – 4 – 2 Zercher Good Morning/ go heavy
2 min Rest between sets, do 6 Strict T2B in your 2 min rest time

Metcon
Metcon (Time)
21-15-9
T2B
Thrusters 45/30

Buy out: 50 Front rack lunges
TC: 20

CategoriesWod

WOD WOD, 6. Oktober 2020

06.10.2020

Gymnastics
Handstand Push Up

*Mobility*
3 rounds
10 Lat Eccentrics
2x10s Overhead Opener

*Strength*
5 rounds
Handstand Lowers (5 sec)
3-5 Pike Push Ups
Bottom Hold (5 sec)

*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 (1 Rounds for reps)
AMRAP 7
6 Goblet Squat Presses
10 Dynamic Dips
6 Box Jump Overs

rest: 3 minutes

AMRAP 7
5 Devil Presses
10 Toes to Bar
20 Heel Touches

Rx:
Kettlebell: 12 / 8 kg
Box: 60 / 50 cm
Dumbbell: 15 / 10 kg

CategoriesWod

WOD WOD, 5. Oktober 2020

05-10-2020
Weekly Special : Deadlift

Weightlifting
Deadlift (Weight)
2 x

6 – 4 – 2 Deadlift / go heavy 80-90-95 %

2 min Rest between sets, do 6 plank slides
between your 2 min rest time

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15

AMRAP 15
30 American KBS 32/24
20 Wallballs 9/6
10 Pullups

CategoriesWod

WOD WOD, 2. Oktober 2020

02-10-2020
Weekly Special: Capacity intervall

Gymnastics
Practise rowing technik (Max reps)
Wattage Row/Bike
Teams of 2/ Partner 1 do one whole set before Change with Partner 2
2 x 4 Wattage row/Bike Rest 20 sec. Between Wattage
Rest 4 min between sets
Change Groups after the 2 sets
Go all out

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12

AMRAP 12
6 overhead squats 50/35
6 C2B Pullups
6 HSPU