25.08.2020
Weekly Special: Squat
Metcon
Metcon (Time)
21-15-9
Deadlifts
Handstand Push Ups
Deadlifts
Handstand Push Ups
Rx: 100 / 70 kg
WOD WOD, 24. August 2020
24-08-2020
Weekly Special : Squat
Weightlifting
Metcon
Metcon (Time)
Diane
21-15-9
DL 100-70
HSPU
TC: 20
WOD WOD, 21. August 2020
21-08-2020
Weekly Special: Functional Movement
Skill
Functional movements (Max reps)
KB Movement
Metcon
Metcon (AMRAP – Reps)
AMRAP 17
max unbroken Thrusters
8 Burpees over Bar
max unbroken Pull Ups
8 Box Jumps
max unbroken Thrusters
8 Burpees over Bar
max unbroken Pull Ups
8 Box Jumps
Rx:
Barbell: 45 / 30 kg
Box: 60 / 50 cm
Your score is the total reps of Thrusters & Pull Ups
WOD WOD, 20. August 2020
20-08-2020
Weekly Special: Functional Movement
Skill
Functional movements (Max reps)
Dumbbell Movement
Metcon
Metcon (Time)
5 rounds
5 Handstand Push Ups
20 Sit Ups
5 Handstand Push Ups
20 Sit Ups
directly into
5 rounds
30 Double Unders
6 Dumbbell Snatches (alternating)
Rx: 22,5 / 15 kg
WOD WOD, 18. August 2020
18-08-2020
WOD WOD, 17. August 2020
17-08-2020
Weekly Special: Functional Movement
Skill
Functional movements (Max reps)
Barbell movement
Metcon
Metcon (AMRAP – Rounds)
AMRAP 12
6 Hang Power Snatches 40/25
6 Burpees over Bar
6 Overhead Squats
6 Hang Power Snatches 40/25
6 Burpees over Bar
6 Overhead Squats
Weightlifting
Clean and Jerk (Weight)
Time Window = Rounds of AMRAP
Time Cap (total): 20 min
WOD WOD, 14. August 2020
14-08-2020
Weekly Special: Functional Movement
Skill
Functional movements (Max reps)
Barbell Movement
Metcon
Metcon (Time)
5 Snatches
5 Snatches
5 Snatches
5 Cleans
5 Cleans
5 Cleans
5 Burpee over Bar (btw rounds)
5 Snatches
5 Snatches
5 Cleans
5 Cleans
5 Cleans
5 Burpee over Bar (btw rounds)
Rx:
M: 40 – 50 – 60 – 70 – 80 – 90
W: 20 – 25 – 30 – 35 – 40 – 45
WOD WOD, 13. August 2020
13-08-2020
Weekly Special: Funktional Movement
Skill
Functional movements (KB Movement)
Metcon
Metcon (Time)
21-18-15-12
One Arm Kettlebell Thrusters
20 Kettlebell Swings (btw rounds)
One Arm Kettlebell Thrusters
20 Kettlebell Swings (btw rounds)
Rx: 24 / 16 kg
WOD WOD, 12. August 2020
12-08-2020
Metcon
Metcon (Time)
4 Rounds
800 m Run
25 Pull Ups
50 Push Ups
75 Air Squats
800 m Run
25 Pull Ups
50 Push Ups
75 Air Squats
WOD WOD, 11. August 2020
11-08-2020
Metcon
Metcon (Time)
AMRAP 10
10 Jumping Lunges
5 Burpee Pull Ups
10 Box Jumps
10 Jumping Lunges
5 Burpee Pull Ups
10 Box Jumps
Rx: 60 / 50 cm
