CategoriesWod

WOD WOD, 4. Januar 2022

04-01-2022

Weightlifting
EMOM (Weight)
EMOM 6
12 Strict HSPU /Pikes (¼ of your max reps)

6x E90sec. 2 Squat Snatch@ 70-80%

Metcon
Metcon (Time)
21-18-15-12-9-6
Overhead Squats 60-40
Bar Facing Burpees
Cash out: Max. T2B in remaining Time

TC: 20

CategoriesWod

WOD WOD, 3. Januar 2022

03-01-2022

Weightlifting
Shoulder (Weight)
5 x E90sec.
3 Strict Press@ 90% of 3 Rep Max
Into
6x E90sec.
3 Push Jerk@ 67 – 85%

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 6
12-9 cal Bike
5 Squat Cleans @55%

Rest 1 min.
AMRAP 6
15-12 cal Row
50 DU/ 25+25/40+10

Rest 1 min.
AMRAP 6
8 Burpee Pull ups
8 Wall Balls 9/6

CategoriesWod

WOD WOD, 29. Dezember 2021

29-12-2021

Weightlifting
EMOM 14 (Weight)
EMOM 14
ODD: 3 Push Press @ 70%
EVEN: 4 Push Jerk same Weight

Metcon
Metcon (Time)
Buy in: 10 Box Step ups 32/24

10-20-30-40-50
Double Unders
Box Jumps

Cash out: 10 Box Step ups 32/24

TC: 17

CategoriesWod

WOD WOD, 28. Dezember 2021

28-12-2021

Weightlifting
EMOM (Weight)
EMOM 8
1 Squatsnatch increase weight evr. Min.
EMOM 8
1 Squatclean increase weight evr. Min.

Metcon
Metcon (AMRAP – Rounds and Reps)
EMOM: 5
9/7 Cal Bike
15 Air Squats

Rest 2 Min.
AMRAP: 5
7 Pull ups
7 Thrusters 40/30

Rest 2 Min.
AMRAP 5:
5 Cleans 75%
5 Pogo Burpees

CategoriesWod

WOD WOD, 21. Dezember 2021

21-12-2021

Weightlifting
EMOM 6 (Weight)
EMOM 6
5 Push Jerk @ 70%

6 x E1:15OM
40-75 DU (30-40 sec.) + 6-8 HSPU

Metcon
Metcon (Time)
For Time: 2 Rounds
50 V-Ups
40 Box Pike Push ups
30 Strict Pull ups
20 Burpee Box Jump Overs
10 C&J @ 85%

TC: 17

CategoriesWod

WOD WOD, 20. Dezember 2021

20-12-2021

Weightlifting
EMOM 14 (Weight)
EMOM 14
ODD: 7 Frontsquats @65%
EVEN: 7 Snatchgrip RDL same Weight

Metcon
Metcon (Time)
For Time:
50 DB Snatch 22,5/15
40 Sit ups
30 PowerClean 50/35
20 Push Jerk
10 Bar Muscle Ups/ 15 C2B/Pull Ups

TC: 15

CategoriesWod

WOD WOD, 14. Dezember 2021

14-12-2021

Weightlifting
Shoulder (Weight)
6 x EMOM
3 Strict Press @85%

Into
5 x E90sec.
4 Push Jerk @75%

Metcon
Metcon (Time)
3 Rounds
40 Sit ups
20 Pull ups
40 DB Russian Twists 1×22,5/15
20 DB Thrusters 1×22,5/15
4 Wall Walks

TC: 20