CategoriesWod

WOD WOD, 27. April 2022

27-04-2022

Weightlifting
EMOM 15 (Weight)
EMOM 15
1: 3 Snatch @55%
2: 2 Snatch @65%
3: 1 Snatch @75%

Metcon
Metcon (Time)
For Time:
50 Box Jumps
40 Wall Balls 9/6
30 T2B
20 PowerCleans 40/30
10 Thrusters 40/30

TC: 12

CategoriesWod

WOD WOD, 26. April 2022

26-04-2022

Skill
Accessory (Max reps)
Accessory:
15 min For Quality
10 Band Strict Pull ups
10 Front Squats @60%
20 Weighted Russian Twist

Metcon
Metcon (AMRAP – Rounds and Reps)
For Time: Teams of 2
One Work One Rest
2 Rounds
40 Cal Row
30 C2B
20 Overhead Squats @50% TC: 8

Rest 2min
2 Rounds
30 Cal Bike
30 DB Clean&Jerk 22,5/15
20 Sandbag Cleans TC: 8

CategoriesWod

WOD WOD, 25. April 2022

25-04-2022

Skill

Metcon
Metcon (Time)
For Time: Teams of 2
One work one Rest:
150 cal Row
*every 2:30 min 8 Synchro Burpees
150 cal Bike
*every 2:30 min 10 Synchro DB Snatches
22,5/15
TC: 20

CategoriesWod

WOD WOD, 20. April 2022

20-04-2022

Skill
Circle (Max reps)
Circuit: 2 Rounds- 60sec. Work / 30 sec. Change
1. Overhead Lunges + Plate
2. Z-Press + 1 DB
3. Single Leg Good Morning + 1 DB or KB
4. Russian Twist
5. Heel overs
6. Gorilla Rows + 2 KB

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 20
5 Rounds
12 DB Snatches 22,5/15
12 Boxjump Overs

Rest 2
5 Rounds
3 WallWalks
10 Pull ups
*Max DU in Remaining Time

CategoriesWod

WOD WOD, 19. April 2022

19-04-2022

Skill
Circle (Max reps)
Circuit: 2 Rounds- 60sec. Work / 30 sec. Change
1. Single leg squat jumps
2. Barbell Rotation
3. Kopenhagen Plank
4. Goblet Squats + KB
5. Bent over Rows + 2 DB
6. Floor YTIs

Metcon
Metcon (Time)
For Time:
20 – 15 – 10 Dual DB Thrusters 22,5/15
40 – 60 – 80 Slam Balls 10/6
40 – 30 – 20 Pull ups

TC: 17
*One Work, one Perform Burpee Broad Jumps

CategoriesWod

WOD WOD, 14. April 2022

14.04.2022

Weightlifting
Metcon (Weight)
4 sets
5 Strict Presses
(3-5sec negative)

rest: 2 minutes btw sets

Start light and build to a heavy set of 5

Metcon
Metcon (AMRAP – Reps)
AMRAP 16
10 Box Jumps Over
14 Dumbbell Snatches
200m Run

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

CategoriesWod

WOD WOD, 13. April 2022

13-04-2022

Gymnastics
New Gymnastic (Max reps)
Circuit:
2 Rounds- 60sec. Work / 30 sec. Change
1. Dual DB or KB Overhead Squats
2. Pallof Walk
3. Wall Sit + Plate
4. Hollow Rocks
5. Handstand Hold / Pike Hold
6. Face Pulls

Metcon
Metcon (Time)
Buy in:
400 m run/500mrow/1000m Bike
15 – 10 – 5
Squat Cleans 60/40
C2B Pull ups

Cash out:
400 m run/500mrow/1000m Bike

TC: 18

CategoriesWod

WOD WOD, 12. April 2022

12.04.2022

Core
Metcon
2 rounds
60sec on / 30sec off

| Single Leg Squat Jump
| Barbell Rotation
| Kopenhagen Plank
| Goblet Squat
| Bent over Row
| Floor YTI

Metcon
Metcon (Time)
Team of 2
You go – I go

50-40-30-20-10
Lunge Wall Balls
Handstand Push Ups

after each set
20 synchron Double Unders
10 Sandbag Cleans

Rx: 6 / 4 kg

CategoriesWod

WOD WOD, 11. April 2022

11.04.2022

Core
Metcon
2 rounds
60sec on | 30sec off

| Single Leg Hip Thrust
| Pallof Press
| Plank + Heel Touch
| Russian Twist
| Bulgarian Split Squat
| Gorilla Row

Metcon
Metcon (AMRAP – Reps)
AMRAP 5
10 Deadlifts
10 Toes to Bar

rest: 2 min

AMRAP 5
10/7 cal Bike
10 Slamballs

rest: 2 min

AMRAP 5
12/8 cal Row
6 Burpees over Rower

Rx:
Deadlift: 100 / 70 kg
Slamball: 10 / 6 kg

CategoriesWod

WOD WOD, 7. April 2022

07.04.2022

Gymnastics
Bar Muscle-ups (Max reps)

Metcon
Metcon (Time)
Team of 2

5 rounds
24 onebroken Wall Balls

direct into…

A| 100/80 cal Row
60 Bar Facing Burpees
B| 80/60 cal Bike
60 Bar Facing Burpees

direct into…

100 HR Push Ups

Rx: 9/6 kg