CategoriesWod

WOD WOD, 4. Juli 2022

04.07.2022

Core
Metcon
AMRAP 15
10/10 Kettlebell Windmills
10/10 Suitcase Kettlebell Deadlifts
20 L-Sit Heel Overs
10 Kettlebell Swings

This is for quality

Metcon
Metcon (Time)
For time
200m Run
15 Snatches
30 Chest to Bar Pull Ups
200m Run
10 Snatches
20 Chest to Bar Pull Ups
200m Run
5 Snatches
10 Chest to Bar Pull Ups

Rx:
Men: 40 / 45 / 50
Women: 25 / 30 / 35

CategoriesWod

WOD WOD, 29. Juni 2022

29-06-2022

Gymnastics
EMOM 12 (Weight)
EMOM 12
Odd: 45 sec. Farmers Walk
Even: HSPU/ Pike Psh ups
1/3 of Your unbroken set

Metcon
Metcon (AMRAP – Reps)
AMRAP 6
6 Clusters
8 Bike cal

Rest 1 min

AMRAP 6
6 Devils Press
12 Row cal

Rest 1 min

AMRAP 6
8 T2B
200m Run

CategoriesWod

WOD WOD, 28. Juni 2022

28-06-2022

Gymnastics
EMOM 12 (Weight)
EMOM 12
Odd: 4 Man Makers
Even: 15-20 Slamballs

Metcon
Metcon (Time)
3 – 2 – 1 Rounds of:
10 C2B/ Pull ups
10 Burpee Box Jump overs
Run 400m after Rounds

TC: 15

CategoriesWod

WOD WOD, 27. Juni 2022

27-06-2022

Gymnastics
EMOM 12 (Weight)
EMOM 12
Odd: 15 – 20 KB Swings mid weight
Even: 40-60 DU (45sec. Jump Rope)

Metcon
Metcon (Time)
For Time
50-40-30-20-10 Air Squats
25-20-15-10-5 KB SDHP 32/24
50-40-30-20-10 sit ups
25-20-15-10-5 KB Swings

TC : 20

CategoriesWod

WOD WOD, 22. Juni 2022

22-06-2022

Gymnastics
AMRAP 15 (Weight)
AMRAP 15 for Quality
10/10 weighted Hip Thrust
12 Strict Pull ups
8/8 Z-Press
20 Plank Shoulder Taps

Metcon
Metcon (Time)
Teams of 2, For Time:
Run together 400m
50 DB Snatch 22,5/15
50 T2B
100 DU/SU each
50 T2B
50 DB Snatch
400m run together

TC: 20

CategoriesWod

WOD WOD, 21. Juni 2022

21-06-2022

Skill
AMRAP 15 (Weight)
AMRAP 15 for Quality
20 weighted Elevated rev. Lunges
20 V-Ups
10/10 Lateral Raise
10/10 rear delt Kickback
10 Diamond Push ups

Metcon
Metcon (Time)
For Time:
5 Rounds
12 DB Thrusters 2×22,5/15
24 Burpees over DB
Directly Into
5 Rounds
15 Pull ups
15 Front Squats 50/35

TC: 20

CategoriesWod

WOD WOD, 20. Juni 2022

20-06-2022

Skill
Metcon (AMRAP – Rounds and Reps)
AMRAP 15 for Quality
10/10 KB Windmill
10/10 KB Cossack Squats
10/10 KB Suitcase DL
30 sec. Hollow Hold
30 sec. L-sit Hang

Metcon
Team of 2 (Weight)
Teams of 2 , For Time: o
100 cal Row/ 90 cal Bike
4 Lanes Handstand Walk/ 8 Wall Walks
40 C2B / PU
4 Lanes Handstand Walk/ 8 Wall Walks
30 HSPU/ Pikes
4 Lanes Handstand Walk/ 8 Wall Walks
20 Devils Press 1×22,5/15
4 Lanes Handstand Walk/ 8 Wall Walks
50 cal Row/ 45 cal Bike

TC: 20
One work, one rest

CategoriesWod

WOD WOD, 15. Juni 2022

15-06-2022

Weightlifting
Complex (Weight)
EMOM 12
1: 6-8 Overhead squats @60%
2: 1 Round DT @same weight
3: Rest

Metcon
Metcon (AMRAP – Reps)
17.5.22 Repeat
2 Rounds of:
E3MOM
27/22 cal Bike
E3MOM
35/30 cal row + 5 Burpees
E3MOM
20 DB Thrusters + 20 V-Ups
2×15/10

CategoriesWod

WOD WOD, 14. Juni 2022

14-06-2022

Weightlifting
Complex (Weight)
3 x E2MOM Push Press
6@40%, 4@50%, 2@60%
Into:
4x E2MOM Power Clean (Touch and go)
5@50%, 4@55%, 3@60%, 2@65%

Metcon
Metcon (Time)
Frankabell
For Time:
21-15-9
Thrusters 45/30
Pull ups
Directly Into:
21-15-9
Snatches 40/25
WallBalls 9/6

TC: 15

CategoriesWod

WOD WOD, 13. Juni 2022

13-06-2022

Weightlifting
EMOM (Weight)
EMOM 12
1: 60 DU / 45sec jump rope
2: 15 HSPU/ 45sec. WallWalks/ Pike push ups
3: Rest

Metcon
Metcon (Time)
For Time
100 Air Squats
75 Sit ups
50 Push ups
25 Pull ups
50 WB 9/6
40 Slamballs 10/6
30 T2B
20 Burpees

TC : 20