15-06-2020
Weekly Special: Front Squat
Weightlifting
Front Squat (EMOM 10)
7 Front Squats
Metcon
WOD WOD, 12. Juni 2020
12-06-2020
Weekly Special: Deadlift
Weightlifting
Deadlift (E4MOM 3)
20 Deadlifts
Metcon
Metcon (AMRAP – Reps)
AMRAP
AMRAP 8
3 Rounds
15 Front Rack Lunges
10 Snatches
Max reps DU
3 Rounds
15 Front Rack Lunges
10 Snatches
Max reps DU
Rest 2 Min.
AMRAP 8
3 Rounds
15 Shoulder to Overhead
10 OHS
Max reps DU
RX: 30/20 Kg
WOD WOD, 10. Juni 2020
10-06-2020
Weekly Special: Deadlift
Weightlifting
Deadlift (E3MOM 4)
10 Deadlifts
Metcon
Metcon (Time)
For Time
Buy IN : 800m Run
Then FRAN
Then FRAN
TC: 20 Min
WOD WOD, 9. Juni 2020
09-06-2020
Weekly Special: Deadlift
Weightlifting
Deadlift (E2MOM 5)
6 Sumodeadlifts
Metcon
Metcon (Time)
3 Rounds
15 SDHP
15 Front Squats
15 Sit ups
15 Push ups
15 Front Squats
15 Sit ups
15 Push ups
RX: 40/25 Kg
TC: 20 Min
WOD WOD, 8. Juni 2020
08-06-2020
Weekly Special: Deadlift
Weightlifting
Deadlift (EMOM x 10)
4 Deadlifts
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP
AMRAP 8
DT
DT
Rest 2 m Min
AMRAP 8
8 Burpees
8 Thruster
RX: 40/25 Kg
WOD WOD, 5. Juni 2020
05-06-2020
Weekly Special: Pull up
Gymnastics
Gymnastics
Pull-ups (Tabata 10x)
Metcon
Metcon (Time)
For Time
Buy IN: 800m Run+ 80 DU / 160 SU
60 Jumping Lunges
50 Knee Tucks
40 Leg Raises
30 One DB Devils Press
20 One DB Clean and Jerk
60 Jumping Lunges
50 Knee Tucks
40 Leg Raises
30 One DB Devils Press
20 One DB Clean and Jerk
RX: 22,5/15 Kg
TC: 20 Min
WOD WOD, 4. Juni 2020
04-06-2020
Weekly Special: Pull up
Gymnastics
Pull-ups (EMOM 10)
5 Strict Pull ups
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 20
8 Box jumps
8 KB Box step ups
8 KB Swing
8 KB Taters
8 KB Box step ups
8 KB Swing
8 KB Taters
RX: 32/24 Kg
WOD WOD, 3. Juni 2020
03-06-2020
Weekly Special :Pull up
Gymnastics
Weekly Special (Max reps)
Pull ups
Metcon
Metcon (Time)
For Time
Buy in : 800 m run
21 – 15 – 9
Thrusters 40/25
Burpees
SDHP
21 – 15 – 9
Thrusters 40/25
Burpees
SDHP
TC: 20
WOD WOD, 2. Juni 2020
02-06-2020
Weekly Special : Pull up
Weightlifting
E2MOM X 5 (Weight)
8 Strict Pull ups
Metcon
Metcon (Time)
5 Rounds
24 DU / 48 SU
21 sit ups
18 DB Snatches 22,5/15
15 DB Thrusters
12 Renegade row (6/6)
9 DB StO
TC: 20
21 sit ups
18 DB Snatches 22,5/15
15 DB Thrusters
12 Renegade row (6/6)
9 DB StO
TC: 20
WOD WOD, 29. Mai 2020
29-05-2020
Metcon
Metcon (AMRAP – Reps)
AMRAP 22
2-4-6-8-10-….usw.
Sit ups
Thrusters
Jumping Lunges
SDHP
Sit ups
Thrusters
Jumping Lunges
SDHP
