11.06.2019
Weekly Special: Challenges
Metcon
Metcon (Time)
8 rounds
16 Kettlebell Deadlifts
12 Kettlebell Hang Cleans
8 Kettlebell Jerks
16 Kettlebell Deadlifts
12 Kettlebell Hang Cleans
8 Kettlebell Jerks
Rx: 24 / 16 kg
WOD WOD, 7. Juni 2019
07.06.2019
Weekly Special: Static Holds
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 5
5 Strict Pulls Ups
5 Strict Handstand Push Ups
5 Strict Toes-to-Bar
5 Strict Pulls Ups
5 Strict Handstand Push Ups
5 Strict Toes-to-Bar
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 7
10 Dumbbell Snatches (one arm)
10 Burpee Broadjumps
10 Dumbbell Push Jerks (one arm)
10 Dumbbell Snatches (one arm)
10 Burpee Broadjumps
10 Dumbbell Push Jerks (one arm)
Rx: 22,5 / 15 kg
WOD WOD, 6. Juni 2019
06.06.2019
Weekly Special: Static Holds
Metcon
Metcon (Time)
800m Run
50 Sumo Deadlift High Pulls
800m Run
30 Clusters
800m Run
20 Snatches
50 Sumo Deadlift High Pulls
800m Run
30 Clusters
800m Run
20 Snatches
Rx: 40 / 30 kg
Team of 2
WOD WOD, 5. Juni 2019
05.06.2019
Weekly Special: Static Holds
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 13
10 Kettlebell Taters
15 Box Jump Overs
10 Kettlebell Push Jerks (one arm)
15 Push Ups
10 Kettlebell Taters
15 Box Jump Overs
10 Kettlebell Push Jerks (one arm)
15 Push Ups
Rx: 24 / 16 kg
WOD WOD, 4. Juni 2019
04.06.2019
Weekly Special: Static Holds
Metcon
Metcon (Time)
3 rounds
8 Toes-to-Bar
12 Pistols
16 Burpee Pull Ups
20 Sit Ups
24 Kettlebell Swngs
200m Run
8 Toes-to-Bar
12 Pistols
16 Burpee Pull Ups
20 Sit Ups
24 Kettlebell Swngs
200m Run
Rx: 32 / 24 kg
WOD WOD, 3. Juni 2019
03.06.2019
Weekly Special: Static Holds
Metcon
Metcon (Time)
10 rounds
3 Devil Presses
22 Dumbbell Lunges (alternating)
19 Air Squats
3 Devil Presses
22 Dumbbell Lunges (alternating)
19 Air Squats
Rx: 22,5 / 15 kg
WOD WOD, 31. Mai 2019
31-05-2019
Weekly Special: Handstand progression
Gymnastics
Handstand (Max reps)
Hold/ Walk
Metcon
Metcon (Time)
For Time
Buy in: 400m Run
3 Rounds
12 Box jumps Overs
16 Pull ups
Buy out: 400m Run
WOD WOD, 30. Mai 2019
30.05.2019
Metcon
Metcon (Time)
40 / 30 cal row
20 Devil Presses
15 synchron Burpees
20 Devil Presses
15 synchron Burpees
20 Devil Presses
15 synchron Burpees
20 Devil Presses
15 synchron Burpees
Rx: 22,5 / 15 kg
Team of 2
Metcon
Metcon (Time)
200 Air Squats
200 Single Unders
200 Box Jumps
200 Sit Ups
200 cal row
200 Single Unders
200 Box Jumps
200 Sit Ups
200 cal row
Team of 2
WOD WOD, 29. Mai 2019
29-05-2019
Weekly Special: Handstand progression
Gymnastics
Handstand (Max reps)
Hold/ Walk
Metcon
DT (Time)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
WOD WOD, 28. Mai 2019
28-05-2019
Weekly Special: Handstand progression
Gymnastics
Handstand (Max reps)
Hold/ Walk
Metcon
Metcon (AMRAP – Rounds and Reps)
Teams of 2
AMRAP 17
150 Cal. Row
100 DB Boxstep ups
50 DB snatches
150 Cal. Row
100 DB Boxstep ups
50 DB snatches
One work one rest
RX: 22,5/15 Kg
