16-08-2019
Weekly Special : HSPU Progression
Gymnastics
HSPU (Max reps)
HSPU Progression
Metcon
Metcon (Time)
5 Rounds
12 C2B Pull ups
9 HSPU
6 Deadlift
12 C2B Pull ups
9 HSPU
6 Deadlift
RX: 100/75 Kg
WOD WOD, 15. August 2019
15-08-2019
Weekly Special : HSPU Progression
Gymnastics
HSPU (Max reps)
HSPU Progression
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 5 + AMRAP 5
AMRAP 5
10 Wall Balls
5 Snatches
10 Wall Balls
5 Snatches
Directly into
AMRAP 5
5 Burpee Wall Ball
5 Clean&Jerk
RX: 40/25 Kg
WOD WOD, 14. August 2019
14-08-2019
Weekly Special : HSPU Progression
Gymnastics
HSPU (Max reps)
HSPU Progression
Metcon
Metcon (Time)
"Friane"
15-12-9
Thruster
Pull ups
HSPU
Deadlift
RX: 45/30 Kg
WOD WOD, 13. August 2019
13-08-2019
Weekly Special : HSPU Progression
Gymnastics
HSPU (Max reps)
HSPU Progression
Metcon
Metcon (AMRAP – Rounds and Reps)
Team of 2
AMRAP 9
20 Team Wall Ball 9/6 Kg 5/10 Kg Plate hold
20 Push ups
20 Box step ups 9/6 Kg
20 KB Sumodeadlift Highpulls 32/24 Kg
20 Team Wall Ball 9/6 Kg 5/10 Kg Plate hold
20 Push ups
20 Box step ups 9/6 Kg
20 KB Sumodeadlift Highpulls 32/24 Kg
WOD WOD, 12. August 2019
12-08-2019
Weekly Special: HSPU Progression
Gymnastics
HSPU (Max reps)
HSPU Progression
Metcon
Metcon (Time)
Team of 2
3 Rounds
200m Straßenschildhalter Run
20 Burpee Pull ups
200m Straßenschildhalter Run
30 Box jumps over
200m Straßenschildhalter Run
40 Wall Ball 9/6 Kg
200m Straßenschildhalter Run
20 Burpee Pull ups
200m Straßenschildhalter Run
30 Box jumps over
200m Straßenschildhalter Run
40 Wall Ball 9/6 Kg
WOD WOD, 9. August 2019
9-08-2019
Weekly Special: Pull up Progression
Gymnastics
Pull-ups (Max reps)
Metcon
Metcon (Time)
5 Rounds for Time
10 KB Box Step ups
20 Sit ups
10 KB Goblet Squats
20 Push ups
20 Sit ups
10 KB Goblet Squats
20 Push ups
RX: 32/24 Kg
TC: 20 Min
WOD WOD, 8. August 2019
8-08-2019
Weekly Special: Pull up Progression
Gymnastics
Pull-ups (Max reps)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 7 + AMRAP 7
AMRAP 7
30 DU
10 Snatches 40/25 Kg
30 DU
10 Snatches 40/25 Kg
Rest 2 Min.
AMRAP 7
10 Burpees
10 Clean & Jerk 40/25 Kg
WOD WOD, 7. August 2019
7-08-2019
Weekly Special: Pull up Progression
Gymnastics
Pull-ups (Max reps)
Metcon
Metcon (Calories)
Teams of 2
Run toghether 800m
60 DU
50 Burpee Box jumps
40 Thruster 50/35 Kg
30 T2B
20 Sumo Deadlift Highpulls
10 HSPU
60 DU
50 Burpee Box jumps
40 Thruster 50/35 Kg
30 T2B
20 Sumo Deadlift Highpulls
10 HSPU
In the Remaining Time Max. Cal. Row/ Skierg
TC: 20 Min
WOD WOD, 6. August 2019
6-08-2019
Weekly Special: Pull up Progression
Gymnastics
Gymnastic Skills (Max reps)
Type the details of the gymnastics
Metcon
Metcon (Time)
5 Rounds for Time
30 DU
15 Sit ups
8 Overhead Squats
15 Sit ups
8 Overhead Squats
RX: 40/25 Kg
WOD WOD, 5. August 2019
5-08-2019
Weekly Special: Pull up Progression
Gymnastics
Pull-ups (Max reps)
Metcon
Metcon (Time)
6 Rounds for Time
10 Burpees over the Bar
10 T2B
10 Front Squats
10 T2B
10 Front Squats
RX: 40/25 Kg
