Hero WOD “Junior”
Metcon
Metcon (Time)
6-7-11-22-44
Pull Ups
Air Squats
Alternating DB Snatches
50 Double Unders
Pull Ups
Air Squats
Alternating DB Snatches
50 Double Unders
wear a vest with 9 / 6 kg
Rx: 22,5 / 15 kg
WOD WOD, 21. Juni 2019
21-06-2019
Weekly Special: Squat Clean
Weightlifting
Squat Clean (Weight)
Metcon
Metcon (Time)
For Time
2 Rounds of
800m Run
20 Burpees Boxjump overs
15 Front Squats
10 Deadlifts
5 Snatches
800m Run
20 Burpees Boxjump overs
15 Front Squats
10 Deadlifts
5 Snatches
RX: 50/35 Kg
TC: 20Min
WOD WOD, 20. Juni 2019
20-06-2019
Feiertag !!!!!!
Happy Kadaver
Happy Kadaver
WOD WOD, 19. Juni 2019
19-06-2019
Weekly Special: Squat Clean
Weightlifting
Squat Clean (Weight)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 5 / AMRAP 6
AMRAP 5
7 Thruster
7 Pull ups
7 Thruster
7 Pull ups
Rest 3 Min
AMRAP 6
7 Sumo Deadlift Highpulls
7 Push Press
RX: 40/30 Kg
WOD WOD, 18. Juni 2019
18-06-2019
Weekly Special: Squat Clean
Weightlifting
Squat Clean (Weight)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 7
3 Handstand push ups
5 Burpees
7 Jumping Pull ups
5 Burpees
7 Jumping Pull ups
WOD WOD, 17. Juni 2019
17-6-2019
Weekly Specials :Squat Clean
Weightlifting
Squat Clean (Weight)
Metcon
Metcon (Time)
"Dicko"
3 Rounds for time
29 push ups
6 Hang Power Cleans
29 Sit ups
6 push presses
29 Pull ups
6 Overhead Squats
29 Kb swings
29 push ups
6 Hang Power Cleans
29 Sit ups
6 push presses
29 Pull ups
6 Overhead Squats
29 Kb swings
Tc: 16 Min
Rx:50/35 Kg
KB 24/16 Kg
WOD WOD, 16. Juni 2019
16.06.2
Metcon (Time)
10-20-30-…-100
start every round with 10 Partner Burpees
Partner Wall Balls
Kettlebell Complex (Deadlift, Swing, Squat)
Partner Sit Ups
Ground-to-Overhead
Partner Squats
Farmers Carry
start every round with 10 Partner Burpees
Partner Wall Balls
Kettlebell Complex (Deadlift, Swing, Squat)
Partner Sit Ups
Ground-to-Overhead
Partner Squats
Farmers Carry
Team of 2
WOD WOD, 14. Juni 2019
14.06.2019
Weekly Special: Challenges
Metcon
Metcon (Time)
5 rounds
15 Sumo Deadlift High Pulls
10 Overhead Squats
200m Run
15 Sumo Deadlift High Pulls
10 Overhead Squats
200m Run
Rx: 40 / 30 kg
WOD WOD, 13. Juni 2019
13.06.2019
Weekly Special: Challenges
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 18
200m Farmers Carry
40 Double Unders
20 Pull Ups
20 Sit Ups
200m Farmers Carry
40 Double Unders
20 Pull Ups
20 Sit Ups
Rx: 32 / 24 kg
WOD WOD, 12. Juni 2019
12.06.2019
Weekly Special: Challenges
Metcon
Metcon (Time)
40 Box Jumps
30 Hand release Burpees over the bar
20 Snatches
30 Hand release Burpees over the bar
20 Snatches
30 Box Jumps
20 Hand release Burpees over the bar
10 Snatches
20 Box Jumps
10 Hand release Burpees over the bar
5 Snatches
Rx:
Box Jump: 60 / 50 cm
Snatch: 50 / 35 kg
