CategoriesWod

WOD WOD, 14. Juli 2023

WOD – Fri, Jul 14

Shoulder Press (
every 3 minutes for 12 minutes
Set 1 | 20 Strict Presses @ 55 %
Set 2 | 10 Strict Presses @ 60 %
Set 3 | 10 Strict Presses @ 60 %
Set 4 | 10 Strict Presses @ 60 %
)

| engage your core

| obviously Set 1 is the most challenging one – in Set 2-4 you should focus even more on perfect technique

| Score = weight

.

2023_07_14_WOD (AMRAP – Reps)
EMOM 5
5 Deadlifts*
max Burpees over Bar

rest 2 minutes

EMOM 5
7 Deadlifts**
max Burpees over Bar

Rx:
*Barbell 1: 102,5 | 70 kg
*Barbell 2: 82,5 | 61 kg

| start each minute with Deadlifts

| Score = total reps (only Burpees)

CategoriesWod

WOD WOD, 13. Juli 2023

WOD – Thu, Jul 13

2023_07_13_Gymnastics
Upside Down Work
work 15-20 minutes on your Upside Down Skills

| Handstand Hold
| Handstand Push Ups
| Handstand Walk

2023_07_13_WOD (Time)
2 rounds
400m Run
25 V-Ups
20 Wall Balls
15 Power Cleans
10 Chest to Bar Pull Ups
rest 3 minutes between rounds

Rx:
Wall Ball: 9 | 6 kg
Barbell: 61 | 42,5 kg
TimeCap: 21 minutes (incl. rest)

| Score = time (incl. rest)

CategoriesWod

WOD WOD, 12. Juli 2023

WOD – Wed, Jul 12

2023_07_12_Gymnastics (AMRAP – Reps)
5 rounds
7 Toes to Bar
rest 10 seconds
5 Toes to Bar
rest 10 seconds
3 Toes to Bar
rest 60 seconds

Rx+: 9 | 7 | 5 reps

| try to choose a rep scheme and stick to it over all rounds

| ideally reps are performed unbroken

| scale up or down to your Toes to Bar level – but stick to the reps

| Score = total reps (time in comments)

.

2023_07_12_WOD (Time)
Team of 2
5.000m Row
change every 90 seconds*

*when you get off the Rower perfom 5 Burpee to Target

TimeCap: 35 minutes

| we are looking for a consistent pace

| fast transitions – keep the foot straps a little loose, so you can easily get on and off the Rower without touching the straps

| Score = time (partner in comments)

CategoriesWod

WOD WOD, 11. Juli 2023

WOD – Tue, Jul 11

2023_07_11_Barbell Cycling (Time)
3 sets
20 Power Snatches
rest 90 seconds between sets

Rx: 35 | 25 kg

| try to hang on for big sets

| play with different cycling techniques like Power or Muscle Snatches

| Score = time (incl. rest)

.

2023_07_11_WOD (Time)
20 | 16 cal Row or 15 | 12 cal Bike
20 alt. Dumbbell Snatches
30 Box Jumps
20 | 16 cal Row or 15 | 12 cal Bike
30 alt. Dumbbell Snatches
20 Box Jumps

Rx:
Dumbbell: 22,5 | 15 kg
Box: 60 | 50 cm
TimeCap: 9 minutes

| make sure to stand all the way up on the Box Jumps

| we are looking for consistent splits

| Score = time

CategoriesWod

WOD WOD, 10. Juli 2023

WOD – Mon, Jul 10

2023_07_10_Lifting (Weight)
build to a heavy complex in 8 sets:
1 Clean
1 Shoulder to Overhead
2 Front Squats
1 Shoulder to Overhead
rest as needed between sets

| choose between Power & Squat Clean

| choose between Split & Push Jerk

| complex is peformed unbroken

| Score = weight

.

2023_07_10_WOD (AMRAP – Reps)
AMRAP 10
15 Bar Facing Burpees
15 Front Squats
15 Pull Ups

Rx: 52 | 35 kg
Rx+: 61 | 42,5 kg

| try to stay consistent in your pace

| Score = total reps

CategoriesWod

WOD WOD, 7. Juli 2023

WOD – Fri, Jul 7

Double-Unders (5 rounds
1 min max Crossover Single Unders or regular Double Unders
1 min rest)

| try to stay consistent over all rounds
| if you are not there then try to work 10 minutes on your Doube Unders
| Score = total reps

2023_07_07_WOD (Time)
6 rounds
24 Air Squats
18 Push Ups
12 Pull Ups
200m Run

TimeCap: 26 minutes

| stay consistent in your tempo

| Score = time
 

CategoriesWod

WOD WOD, 6. Juli 2023

WOD – Thu, Jul 6

Hang Power Clean (5 sets
Set 1 | 4 Hang Power Cleans @ 75 %
Set 2 | 4 Hang Power Cleans @ 80 %
Set 3 | 4 Hang Power Cleans @ 80 %
Set 4 | 4 Hang Power Cleans @ 83 %
Set 5 | 4 Hang Power Cleans @ 83 %
rest 90 seconds between sets)

| basis is your 1 RM Hang Power Clean or Power Clean

| Hang = above knees

| keep reps snappy & go under the bar

| fast elbows

| Score = weight

.

2023_07_06_WOD (AMRAP – Reps)
AMRAP 10
12m Single Arm Overhead Walking Lunges
10 Single Dumbbell Box Step Ups
10 Handstand Push Ups
12m Handstand Walk

Rx
Dumbbell: 22,5 | 15 kg
Box: 60 | 50 cm

| you can switch arms as you like on the Lunges

| make sure to alternate legs on the Step Ups

Score = reps (1m = 1 rep)

CategoriesWod

WOD WOD, 5. Juli 2023

WOD – Wed, Jul 5

Snatch (5 rounds
every 20 seconds x 6 sets
1 Snatch

Set 1 | @ 60 %
Set 2 | @ 65 %
Set 3 | @ 70 %
Set 4 | @ 75 %
Set 5 | @ 80 %)

| the percentages are just a rough guideline

| do only increase the weight if you hit all the reps within the 20s without misses

| Score = heaviest set

.

2023_07_05_WOD (AMRAP – Reps)
AMRAP 15
5 Strict Pull Ups
10 Thrusters
rest | work 1:1

Rx: 43 | 30 kg
Rx+: 52 | 35 kg

| rest | work 1:1 means that you always rest as long your previous round took

| that allows you to push the pace

| Score = total reps

CategoriesWod

WOD WOD, 4. Juli 2023

WOD – Tue, Jul 4

Front Squat (
every 3 minutes for 15 minutes
Set 1 | 4 Front Squats (32X1) @ 60 %
Set 2 | 4 Front Squats (32X1) @ 60 %
Set 3 | 4 Front Squats (32X1) @ 65 %
Set 4 | 4 Front Squats (32X1) @ 65 %
Set 5 | 4 Front Squats (32X1) @ 70 %)

| try to keep upright as possible & keep the elbows up

| stick to the tempo & ideally let someone else count for you

| 3s negative, 2s pause in bottom,xs stand up, 1s pause at top

| Score = heaviest weight

2023_07_04_WOD (AMRAP – Reps)
EMOM 20
Min 1 | 15/12 cal Bike
Min 2 | 15 Bar Facing Burpees
Min 3 | 50 Double Unders
Min 4 | 5 Overhead Squats
Min 5 | rest
Min 6 | 5 Overhead Squats
Min 7 | 50 Double Unders
Min 8 | 15 Bar Facing Burpees
Min 9 | 15/12 cal Bike
Min 10 | rest

Rx: 61 | 43 kg

| choose a rep scheme you can hold over all rounds – you can up- or downscale

| Overhead Squat starts from the floor – it should not ne heavier than 80 % of you Snatch

| Score = total reps (10 Double Unders = 1 rep)