CategoriesWod

WOD WOD, 23. November 2021

23-11-2021

Weightlifting
Complex (Weight)
6 sets of
2x1Powersnatch+1Floating Squat Snatch
(1RM Snatch)
60%,60%,65%,65%,70%,70%
90 sec. Between Sets

Metcon
Metcon (Time)
For Time:
25-20-15-10-5 Front Squat 40/25
10-8-6-4-2 BMU/ 20-16-12-8-4 C2B/PU
25-20-15-10-5 Sit ups

TC: 16

CategoriesWod

WOD WOD, 22. November 2021

22-11-2021

Weightlifting
Complex (Weight)
6 sets of
2 Powerclean+2Push Press (1RMC&J)
60%,60%,65%,65%,70%,70%
90 sec. Rest between sets

Metcon
Metcon (Time)
6 se
Buy in TABATA
Row/Bike/Ski
Direktly into
21-15-9
Deadlift
Hang Power Clean
Shoulder to Overhead 50/30

TC: 16

CategoriesWod

WOD WOD, 16. November 2021

16-11-2021

Weightlifting
Snatch (Weight)
20 x E30sec Snatches
1-10
1 Squat Snatch @ 50-55% (1RM Squat Snatch)
11-20
1 Power Snatch @ 60-65% (1RM Power Snatch)

Metcon
Metcon (Time)
Bergeron DB Beep Test
EMOM for as long as possible
7 DB Goblet Thrusters
7 DB Snatches
7 Burpees

1×22,5/ 15
After Round 10 add 1 rep to each Movement
TC: 15

CategoriesWod

WOD WOD, 15. November 2021

15-11-2021

Weightlifting
Clean (Weight)
20 x E30sec Cleans
1-10
1 Squat Clean @ 65-70% (1RM Squat Clean)
11-20
1 Power Clean @ 70-75% (1RM Power Clean)

Metcon
Metcon (AMRAP – Rounds)
Macho Man
EMOM for as long as possible
3 Power Clean
3 Frontsquat
3 Jerks

50/30
After Round 10 add 1 rep to each Movement
TC: 15

CategoriesWod

WOD WOD, 11. November 2021

11.11.2021

Weightlifting
Push Press (E2MOM)
15 reps @ 45%
12 reps @ 50%
8 reps @ 57 %
4 reps @ 72 %
4 reps @ 72 %
4 reps @ 72 %
4 reps @ 72 %

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 17
20 Shoulder Taps
12 Overhead Squats
8 Front Rack Lunges
6 Deadlifts

Rx: 40 / 30 kg

CategoriesWod

WOD WOD, 10. November 2021

10-11-2021

Weightlifting
Push press (Weight)
7x E2MOM
Push Press
15@45%,
12@50%,
8@57%,
4×4@72%

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 17
20 Shoulder taps
12 Overhead squats 40/30
8 Front rack lunges
6 Deadlifts

CategoriesWod

WOD WOD, 9. November 2021

09-11-2021

Skill
AMRAP 10 (Max reps)
AMRAP 10
15 Strict Banded Pullups
15 V-ups
15 DB Triceps Extension
(3-4 Rounds for Quality)

Metcon
Metcon (AMRAP – Rounds)
Bergeron Beep Test

EMOM for as long as possible
7 Thrusters
7 Pullups
7 Burpees

30/20
TC: 15
Scale to get at least 7 Rounds

CategoriesWod

WOD WOD, 8. November 2021

08-11-2021

Weightlifting
Frontsquat (Weight)
7x E2MOM
Frontsquats
Min 1-8
8 @ 67%
Min 10-14
3 @ 80%

Metcon
Metcon (AMRAP – Rounds)
Death by Duo
EMOM for as long as possible
3 KBS 24/16
3 T2B
Add 1rep each Movement each Minute till
failure

Rest 1 min
3 Power Clean 40/25
3 Push up
Add 1rep each Movement each Minute till
failure

TC: 20