25-07-2022
Weightlifting
Squats Snatch (Weight)
Metcon
Metcon (Time)
5 Rounds for Time
10 Snatches 50/35
15 Burpee over Bar
15 Pistols/30 Air Squats
10 Snatches 50/35
15 Burpee over Bar
15 Pistols/30 Air Squats
TC: 20
WOD WOD, 20. Juli 2022
20-07-2022
Weightlifting
EMOM (Weight)
EMOM 6
6 Frontsquat @65%
Into
EMOM 6
4 Power Clean + 1 Jerk @ 60%
6 Frontsquat @65%
Into
EMOM 6
4 Power Clean + 1 Jerk @ 60%
Metcon
Metcon (Time)
6 Rounds for Time
8 DB Box Step up 1×22,5/15
8 Devils Press 1×22,5/15
20 Jumping Jack
20 Mountain Climbers
8 DB Box Step up 1×22,5/15
8 Devils Press 1×22,5/15
20 Jumping Jack
20 Mountain Climbers
TC: 16
WOD WOD, 19. Juli 2022
19-07-2022
Weightlifting
Press (Weight)
5 x E2MOM Strict Press
6 @65%
5 @70%
3×3 @80%
6 @65%
5 @70%
3×3 @80%
Metcon
Metcon (Time)
6 – 5 – 4 Rounds of Cindy
3 – 2 – 1 Rounds of DT 50/30
TC: 20
3 – 2 – 1 Rounds of DT 50/30
TC: 20
WOD WOD, 18. Juli 2022
18-07-2022
Weightlifting
E2MOM (Weight)
5 x E2MOM
2 Deadlift @90% + 5 High Box Jumps
2 Deadlift @90% + 5 High Box Jumps
Metcon
Metcon (Time)
Light Diane
27 – 21 – 15 – 9
Deadlift 70/50 (50%)
HSPU
27 – 21 – 15 – 9
Deadlift 70/50 (50%)
HSPU
Cash out:
200 m run
TC: 14
WOD WOD, 13. Juli 2022
13-07-2022
Weightlifting
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 7
10 DB overhead Lunges 2×22,5/15
10 DB DL
10 DB StO
10 DB overhead Lunges 2×22,5/15
10 DB DL
10 DB StO
Rest 2 min
AMRAP 7
20 mountain climbers
15 squatjumps hold 9/6WB
10 Burpee pull ups
WOD WOD, 12. Juli 2022
12-07-2022
Weightlifting
Complex (Weight)
7x E90Sec 2+3
1 snatch balance + 3 overhead squats
Work up from 40%-70%
1 snatch balance + 3 overhead squats
Work up from 40%-70%
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 6
850-1000 watt bike
10 Slamballs 10/6
10 squats +Slamball
Rest 1 min
AMRAP 6
10 Burpee DL 2×22,5/15
10 t2b
10 sit ups
Rest 1 min
AMRAP 6
50/45 cal row
20 KB thrusters 2×24/16
850-1000 watt bike
10 Slamballs 10/6
10 squats +Slamball
Rest 1 min
AMRAP 6
10 Burpee DL 2×22,5/15
10 t2b
10 sit ups
Rest 1 min
AMRAP 6
50/45 cal row
20 KB thrusters 2×24/16
WOD WOD, 11. Juli 2022
11-07-2022
Weightlifting
Squat Clean (Weight)
7x E90Sec 1+2
1 squat clean + 2 jerk
Work up from 40%-80%
1 squat clean + 2 jerk
Work up from 40%-80%
Metcon
Metcon (Time)
For Time
Fran
21-15-9
Thrusters
Pull ups
TC : 10
Freiwillig!
Accessorie Work:
AMRAP 10
10/10 Paloff press
10/10 single leg RDL
20 sec. Handstand hold
WOD WOD, 8. Juli 2022
08.07.2022
Metcon
Metcon (AMRAP – Reps)
Team of 2
AMRAP 7
A| 15 Wall Balls + 10 Toes to Bar
B| Barbell Hang Hold
rest: 1 min
AMRAP 7
A| 15 Box Jumps + 10 Pull Ups
B| Barbell Overhead Hold
rest: 1 min
AMRAP 7
A| 15 Power Cleans + 10 Handstand Push Ups
B| Deadhang
rest: 1 min
AMRAP 7
A| 15 Back Squats + 10 Shoulder to Overhead
B| Handstand Hold
rest: 1 min
AMRAP 7
A| 15 Kettlebell Swings + 10 Burpess
B| Barbell Front Rack Hold
Rx:
Barbell: 40 | 25 kg
Kettlebell: 24 | 16 kg
WOD WOD, 6. Juli 2022
06.07.2022
Weightlifting
AMRAP 15 (Weight)
AMRAP 15 for Quality
10 banded good morning
5/5 DB renegade rows
8/8 DB Floor press
30 sec. Plank
10 banded good morning
5/5 DB renegade rows
8/8 DB Floor press
30 sec. Plank
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 18
5 pull ups
5 shoulder to overhead 40/25
10 push ups
10 hang power clean 40/25
15 air squats
15 dl 40/25
5 pull ups
5 shoulder to overhead 40/25
10 push ups
10 hang power clean 40/25
15 air squats
15 dl 40/25
WOD WOD, 5. Juli 2022
05.07.2022
Weightlifting
AMRAP (Weight)
AMRAP 15 for Quality
5-8 strict chin ups
5/5 DB overhead Lunges
5/5 DB overhead squats
10 Push ups
5-8 strict chin ups
5/5 DB overhead Lunges
5/5 DB overhead squats
10 Push ups
Metcon
Metcon (Time)
For Time:
30 hspu/pike
30 WB 9/6
30 DB snatches 22,5/15
1200mrun/ 1500m row/3000m Bike
40 sit ups
40 t2b
40 box jump overs
TC: 20
30 hspu/pike
30 WB 9/6
30 DB snatches 22,5/15
1200mrun/ 1500m row/3000m Bike
40 sit ups
40 t2b
40 box jump overs
TC: 20
3 @55%
2×2 @60%
3@ 50%