CategoriesWod

WOD WOD, 13. Dezember 2021

13-12-2021

Weightlifting
Deadlift (Weight)
7 x E2MOM Deadlifts
15@45%,
10@60%,
8@67%,
6@75%,
3×3@85%

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 17
8 Wallballs 9/6
8 Deadlifts
8 PowerCleans
8 Shoulder to Overhead

50/30

CategoriesWod

WOD WOD, 7. Dezember 2021

07-12-2021

Skill
Unbroken (Weight)
5 x E90sec.
Max Unbroken touch and go Snatches @60%

Into
5x E90sec.
Max Unbroken SDHP. Same weight

Metcon
Metcon (Time)
For Time:
Buy in: 20 Burpee Pull ups
4 Rounds
25 Box Jumps
15 Wallballs 9/6
Cash out: 10 Burpee over Box (+Hands)

TC: 18

CategoriesWod

WOD WOD, 6. Dezember 2021

06-12-2021

Metcon
Metcon (Time)
12 Days of Nikolaus

1 Farmers Walk = 2 Lanes /1×32+22,5/20+15
2 DB Snatch 1×22,5/15
3 Push ups+Toe Touches
4 Burpees
5 Goblet Squats 32/20
6 T2B
7 Deadlift 32+22,5/20+15
8/8 Lunges 32+22,5/20+15
9 DB Thrusters 1×22,5/15
10 KB Box Step ups 32/20
11 DB Cleans 1×22,5/15
12 Devils Press 1×22,5/15
1, 2+1, 3+2+1, 4+3+2+1 …..usw…

TC: 35

CategoriesWod

WOD WOD, 1. Dezember 2021

01-12-2021

Weightlifting
Complex (Weight)
6 sets of
6 Floating RDL
(1RM DL)
45%,45%,50%,50%,55%,55%
90 sec. Between Sets

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 7
15/12 Cal Bike/ Row/ Ski
15 Burpee to Pullup Bar
15 Pull ups
Rest 3 min

AMRAP 7
9/7 Cal Bike/ Row/ Ski
9Burpee to Pullup Bar
9Pull ups

CategoriesWod

WOD WOD, 30. November 2021

30-11-2021

Weightlifting
Complex (Weight)
6 sets of
1Squatclean+1Frontsquat+1SplitJerk
(1RM C&J)
67%,67%,72%,72%,77%,77%
90 sec. Between Sets

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 20
500 m row/ski / 1000 m Bike
15 Push ups
2 Deadlift 90% 1RM

CategoriesWod

WOD WOD, 29. November 2021

29-11-2021

Weightlifting
Complex (Weight)
6 sets of
2 Hang Squat Snatch Below the Knees
(1RM Snatch)
62%,62%,67%,67%,72%,72%
90 sec. Between Sets

Metcon
Metcon (Time)
4 Rounds
100 DU/50SU+50DU/90SU+10DU
40-30-20-10 T2B
25 WallBalls 9/6

TC: 20

CategoriesWod

WOD WOD, 25. November 2021

25.11.2021

Gymnastics
Bar Muscle-ups (max)

Metcon
Metcon (AMRAP – Reps)
AMRAP 5
8/6 cal Bike
10 Wall Balls

90sec rest

AMRAP 5
10/8 cal Row
2-4-6-8 Burpees over Rower

90sec rest

AMRAP 5
5 Get Off The Pool
8 Push Ups

Rx: 9 / 6 kg

CategoriesWod

WOD WOD, 24. November 2021

24-11-2021

Weightlifting
Complex (Weight)
6 sets of
2 Snatchgrip Push Press (behind the neck)+ 2 Overheadsquats 2 sec. Hold in Bottom Position (1RM Snatch)
60%,60%,65%,65%,70%,70%
90 sec. Between Sets

Metcon
Metcon (Time)
Buy in: 50 DU/ 25SU+25DU/40SU+10DU

21-15-9
Snatches 50/30
Burpee Boxjump Overs

Cash out: 50 DU / 25SU+25DU/40SU+10DU

TC: 18