CategoriesWod

WOD WOD, 16. August 2022

16.08.2022

Weightlifting
Metcon (Weight)
4 sets
45sec on/ 45 sec off
1 1⁄2 Front Squats @40-50%

direct into

4 sets
45sec on/ 45sec off
1 1⁄2 Strict Press @empty bar

Metcon
Metcon (AMRAP – Reps)
AMRAP 6
10/8 Reverse Bike Cal
10 Push Ups

Rest: 1 minute

AMRAP 6
12/10 cal Row
10 Handstand Push Ups

Rest: 1 minute

AMRAP 6
15 Thrusters
7 Burpees over Bar

Rx: 20 / 15 kg

CategoriesWod

WOD WOD, 10. August 2022

10-08-2022

Weightlifting
Frontsquat (Weight)
5 x 45 sec. On/ 90 sec. Off

Max Frontsquats @60%

Metcon
Metcon (Time)
5 Rounds
15 sit ups
12 DB Clean&Jerk 1×22,5/15
9 Burpee Box Jump Over
7 Devils Press 1×22,5/15
Rest 1 min Between Rounds

TC: 20

CategoriesWod

WOD WOD, 9. August 2022

09-08-2022

Weightlifting
Snatch (Weight)
5 x 45 sec. On/ 90 sec. Off

Max Snatch @55%-60%

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 18
400m run
8 Power Cleans 75/50 (Hard)
16 WB 9/6

CategoriesWod

WOD WOD, 8. August 2022

08-08-2022

Weightlifting
Clean and Jerk (Weight)
5 x 45 sec. On/90 sec. Off

Max Clean & Jerk @55%-60%

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 5
15/11 cal Bike
15 T2B
Rest 1 min

AMRAP 5
15/11 cal Row
10 Burpee over Row
Rest 1 min

AMRAP 5
8 DB Thrusters 2×22,5/15 (Hard)
8 Pull ups

CategoriesWod

WOD WOD, 4. August 2022

04.08.2022

Gymnastics
Metcon (AMRAP – Reps)
Strict Handstand Push Ups

Metcon
Metcon (Time)
100 Dumbbell Thrusters
100 Dumbbell Snatches
100 Burpees

Rx: 22,5 | 15 kg

Team of 2

CategoriesWod

WOD WOD, 3. August 2022

03-08-2022

Weightlifting
T2B Progression (Weight)
T2B Progression

Metcon
Metcon (Time)
50 DU
40 Thrusters 50/30 (hard)
30 Power Clean& Jerk
20 Overhead Squat
10 Muscle up/20 C2B/ Pull ups
20 Overhead Squat
30 Power Snatch
40 Thrusters
50 DU
TC: 24

CategoriesWod

WOD WOD, 2. August 2022

02-08-2022

Skill
Row and Bike (Weight)
Row, Bike Technik

Metcon
Metcon (Time)
Row 3 min for max Distance
Rest 1 min
2 min max WB 9/6
Rest 1
Bike 3 min for max Distance
Rest 1 min
2 min max Burpees
Rest 1 min
3 min max DB Lunges 2×22,5/15
Rest 1 min
2 min max DU
Cash out: 400m run + 20 Slam Balls
TC: 2

CategoriesWod

WOD WOD, 1. August 2022

01.08.2022

Metcon
Metcon (Time)
1.200m Run
6 Lanes Farmers Walk
30 Burpee Deadlifts
6 Lanes Farmers Walk
800m Run
6 Lanes Farmers Walk
20 DB Hang Snatch
6 Lanes Farmers Walk
400m Run
6 Lanes Farmers Walk
10 Devils Press

Rx:
Burpee Deadlift: 22,5 | 15 kg
Farmers Walk: 22,5 & 24 | 15 & 16 kg
Hang Snatch: 22,5 | 15 kg
Devil Press: 22,5 | 15 kg

CategoriesWod

WOD WOD, 27. Juli 2022

27-07-2022

Weightlifting
Complex (Weight)
6 x E90sec.

2 Power Clean+ 1 Jerk @75%

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 16
12 DB Push Press 1×22,5/15
8 T2B
12 DB Power Clean
8 Burpees
200 m run

CategoriesWod

WOD WOD, 26. Juli 2022

26-07-2022

Weightlifting
Deadlift (Weight)
5 x E2MOM
10 RDL @ 50% of your 1RM DL

Metcon
Metcon (Time)
AMRAP 6
1000/800 m Row
30 WB 9/6
Rest 1

AMRAP 6
40 Sit ups
20 C2B/Pull ups
10 HSPU
Rest 1

AMRAP 6
50/40 Cal Bike (5 min Max)
20 DB Hang Snatch 1×22,5/15