CategoriesWod

WOD WOD, 28. März 2023

WOD – Tue, Mar 28

2023_03_28_Lifting (Weight)
every 3 minutes for 15 minutes
1.1.1.1.1 Squat Cleans
*5 seconds rest between reps
60 %, 60 %, 70 %, 70 %, 75 %, 75 %

| no misses

| try to make every lift look like the same

| every 3 minutes perform 5 lifts – go for singles and rest 5 seconds between reps

| no dropping

.

2023_03_28_WOD (AMRAP – Reps)
AMRAP 5
5 Wall Walks
16 alt. Dumbbell Snatches
rest: 90 seconds
AMRAP 5
4 Wall Walks
12 alt. Dumbbell Snatches
rest: 90 seconds
AMRAP 5
3 Wall Walks
8 alt. Dumbbell Snatches

Rx: 22,5 | 15 kg

| find a consistent pace on the Wall Walks

| use your legs at the Snatches to save your arms/shoulders for the Wall

CategoriesWod

WOD WOD, 27. März 2023

WOD – Mon, Mar 27

2023_03_27_Lifting (Weight)
every 01:30 minutes for 9 minutes
Set 1 | 4 Push Jerks @ 70 %
Set 2 | 4 Push Jerks @ 70 %
Set 3 | 3 Push Jerks @ 75 %
Set 4 | 3 Push Jerks @ 75 %
Set 5 | 2 Push Jerks @ 80 %
Set 5 | 2 Push Jerks @ 80 %

| done it from the rig

| drive through the legs

| fast elbows

.

2023_03_27_WOD (Time)
in a team of 2
3 rounds (each)
12|9 cal Row
6 Burpees over Rower
rest: 2 minutes
3 rounds (each)
10|7 cal Row
4 Burpees over Rower

TimeCap: 15 minutes (including rest)

| make every round a sprint

| we are looking for fast transitions – keep the footstraps a bit loose, so yiu can easily get on & off the rower without using your hands

| go hard & recover fast

| switch every full round

CategoriesWod

WOD WOD, 24. März 2023

WOD – Fri, Mar 24

2023_03_24_Strength (Weight)
3 rounds
7 Hand Muscle Cleans
7 Strict Presses
7 Hang Muscle Cleans + Strict Presses
rest as needed

| this is for quality

| keep the bar close to your body an don’t use your hips – just pull with your arms

| use a weight that you can move unbroken

.

2023_03_24_WOD (AMRAP – Reps)
EMOM 20
Min 1 | 50s max Double Unders
Min 2 | 40s max Kettlebell Sumo Deadlift High Pulls
Min 3 | 30s max Squat Cleans
Min 4 | 20s max Burpees over Bar

Rx:
Kettlebell: 24 | 16 kg
Barbell: 42,5 | 30 kg

| as always – adjust reps as needed

| the first 2 rounds shoul feel comfortable

CategoriesWod

WOD WOD, 23. März 2023

WOD – Thu, Mar 23

2023_03_23_Gymnastics
2 rounds
10.10.10 Pistols
rest: 1 minutes

| keep reps consistent troughout
| rest between reps only as long as needed

.

2023_03_23_WOD (Time)
4 rounds
8 Toes to Bar
12 Dual Dumbbell Box Step Overs
8 Handstand Push Ups

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

TimeCap: 10 minutes

| you can hold the Dumbbells in Farmers Carry or place them on your shoulders

| alernating on the Step Ups

CategoriesWod

WOD WOD, 22. März 2023

WOD – Wed, Mar 22

2023_03_22_Lifting (Weight)
every 02:30 minutes for 10 minutes
Set 1 | 8 Clean & Jerks @ 50 %
Set 2 | 6 Clean & Jerks @ 60 %
Set 3 | 4 Clean & Jerks @ 70 %
Set 4 | 2 Clean & Jerks @ 80 %
then
find your daily 1 RM in 10 minutes

| don’t do too many sets in the 10 minute window

| go heavy & ring the bell

.

2023_03_22_WOD (Time)
2 rounds
25 Wall Balls
18 Deadlifts
10 Shuttle Runs
rest: 1 minute
10 Shuttle Runs
18 Deadlifts
25 Wall Balls
rest: 1 minute

Rx:
Wall Ball: 9 | 6 kg
Deadlift: 70 | 45 kg

TimeCap: 20 minutes

| the Deadlifts should be light

| Shuttle Run = 8m In & Out

CategoriesWod

WOD WOD, 21. März 2023

WOD – Tue, Mar 21

2023_03_21_Gymnastic (AMRAP – Reps)
2 rounds
8.8.8 Pull Ups
rest: 1 minute

| keep reps consistent throughtout

| rest between reps only as long as needed

| go for challenging Jumping Pull Ups as scaling

.

2023_03_21_WOD (Time)
9 Front Squats
9 Burpees over Bar
15 Front Squats
15 Burpees over Bar
21 Front Squats
21 Burpees over Bar

Rx: 60 | 42,5 kg
TimeCap: 11 minutes

| find a consistent pace on the Burpees

| don’t start too hot

CategoriesWod

WOD WOD, 20. März 2023

WOD – Mon, Mar 20

2023_03_20_Strength (Weight)
3 sets
1 Tempo Dual Dumbbell Squat
Tempo 10-10-10-0
+
10 regular Dual Dumbbell Squats
+
1 Tempo Dual Dumbbell Squat
Tempo 10-10-10-0

rest as needed

| Tempo

10s negative

10s hold in bottom

10s up

0s pause at the top

| stick to the tempo

.

2023_03_20_WOD (2 Rounds for reps)
from 0-8 minutes
1.000 | 800m Row
in remainder time AMRAP
10-20-30-40-50-x
Double Unders
Sit Ups

rest: 2 minutes

from 10-18 minutes
50 | 40 cal Bike
in remainder time AMRAP
5 Pull Ups
10 Push Ups
15 Air Squats

CategoriesWod

WOD WOD, 17. März 2023

WOD – Fri, Mar 17

2023_03_17_Lifting (Weight)
every 02:30 minutes for 10 minutes
Set 1 | 8 Snatches @ 50%
Set 2 | 6 Snatches @ 60%
Set 3 | 4 Snatches @ 70%
Set 4 | 2 Snatches @ 80%
then
fid your daily 1 Rep Max in 10 minutes

| Squat or Power Snatch

| don’t do too many sets in the 10 minute window

| go heavy & ring the bell

.

2023_03_17_WOD (3 Rounds for reps)
AMRAP 4 for 3 rounds
10 Thrusters
10 Pull Ups
45 Double Unders
rest: 1 minutes btw rounds

Rx: 42,5 | 30 kg

| we are looking for consistent rounds

| focus on fast transitions

CategoriesWod

WOD WOD, 16. März 2023

WOD – Thu, Mar 16

2023_03_16_Core
2 rounds
15-20 Straight Leg Sit Ups
45s Plank Hold
rest: 1 minute
45s Plank Hold
15-20 Straight Leg Sit Ups
rest: 2 minutes

| try to finish the rounds unbroken

.

2023_03_16_WOD (6 Rounds for reps)
every 3 minutes for 6 rounds

round 1 | 3 | 5
500|400m Row
8 Power Cleans & Jerks

round 2 | 4 | 6
20|16 cal Bike
8 Power Snatches

Rx: 42,5 |30 kg

| every round hast a TimeCap of 02:45 min

| find a consistent pace on the Ergs & try to breathe ont the Barebell Movements

CategoriesWod

WOD WOD, 15. März 2023

WOD – Wed, Mar 15

2023_03_15_Gymnastics
3 sets
5 strict Box Dips
5 strict Pull Ups
rest: 90 seconds
2023_03_15_WOD (Time)
3 rounds
500m Run
20 weighted Box Step Ups

Rx: 24 | 16 kg
TimeCap: 11 minutes

| alternating on the Step Ups