CategoriesWod

WOD WOD, 29. August 2019

29-08-2019
Weekly Special: Jump Rope Skills

Gymnastics
Jump Rope Skills (Max reps)

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 + EMOM 12

AMRAP 12
4 HSPU
8 Front Squats 60/40 Kg
12 C2B Pull ups

Rest 3 Min

EMOM 12
Odd: Farmers Carry 32/24 Kg
Even: Sit ups

CategoriesWod

WOD WOD, 28. August 2019

28-08-2019
Weekly Special: Jump Rope Skills

Gymnastics
Jump Rope Skills (Max reps)

Metcon
Metcon (Time)
"Cal Pyramid":

For Time
4-8-12-16-20-16-12-8-4 Reps
Clean and Jerk
Burpees over the Bar
T2B
Cal. Row/Bike/Ski

RX:60/40 Kg
TC: 30 Min

CategoriesWod

WOD WOD, 26. August 2019

26-08-2019
Weekly Special : Jump Rope Skills

Gymnastics
Jump Rope Skills (Max reps)

Metcon
Metcon (AMRAP – Reps)
Team of 2
"Hang in There Partner"

EMOM 20(with a Partner)
5 Thruster
5 Burpees
While partner hangs from Pull-up Bar

Rest 3 Min.
AMRAP 7
200 Slamball Run with Partner (one Ball)
20 Slamballs
10 Cleans

One work one Rest

RX: 42.5/30Kg

CategoriesWod

WOD WOD, 23. August 2019

23-08-2019
Weekly Special : Snatch Technik / Skills

Gymnastics
Snatch (Weight)

Metcon
Metcon (Time)
Team of 2

2000m Row
50 Boxjumps
50 T2B
(One work one Rest)

Every 2 Min. 5 Synchro Burpees

TC: 20 Min

CategoriesWod

WOD WOD, 22. August 2019

22-08-201
Weekly Special : Snatch Technik / Skills

Gymnastics
Snatch (Weight)

Metcon
Metcon (AMRAP – Reps)
"Linda Style"

AMRAP 12

2-4-6-8……Reps
Deadlift
Push ups
Clean

RX: 60/40 Kg

CategoriesWod

WOD WOD, 21. August 2019

21-08-2019
Weekly Special : Snatch Technik / Skills

Gymnastics
Snatch (Weight)

Metcon
Mary (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups
Cindy (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

CategoriesWod

WOD WOD, 20. August 2019

20-08-2019
Weekly Special : Snatch Technik / Skills

Gymnastics
Snatch (Weight)

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 5 + AMRAP 5

AMRAP 5
6 C2B Pull ups
15 Sit ups
30 DU

Directly into

AMRAP 5
6 T2B
15 Push ups

CategoriesWod

WOD WOD, 18. August 2019

18.08.2019

Metcon
Metcon (Time)
800m Run
90 Squats
75 Box Jumps
60 Kettlebell Swings
45 Goblet Squats
60 Kettlebell Swings
75 Sit Ups
90 Lunges
800m Run

Rx:
Box Jump: 60 / 50.cm
Kettlebell: 24 / 16 kg