CategoriesWod

WOD WOD, 29. September 2021

29-09-2021

Weightlifting
C&J (Weight)
EMOM 15
1: 2 C&J @65%
2: 1 C&J @70%
3: 1 C&J @75%

Metcon
Metcon (Time)
3-6-9-12
Wall Walks
Deadlift 100/70
30 Jumping Lunges after each Round
Start & End with Jumping Lunges

TC: 16

CategoriesWod

WOD WOD, 28. September 2021

28-09-2021

Weightlifting
Frontsquat (Weight)
EMOM 8
6 Frontsquats @ 65%

EMOM 6
5 High BoxJumps

Metcon
Metcon (Time)
For Time

Buy in: 30 Push ups
Fran: 21-15-9
Thrusters 45/30
Pull ups
Cash out: 30 Burpees over Bar

TC: 16

Extra Work: 30 Strict Pull ups

CategoriesWod

WOD WOD, 23. September 2021

23-09-2021

Weightlifting
Deadlift (Weight)
20x E30sec.
1 Deadlift @75%

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 14
5 Strict HSPU/ Kipping/ Pike
3 BMU / 6 C2B Pullups/6 Pullups
10 DB Overhead squats 1×22,5/ 15

CategoriesWod

WOD WOD, 21. September 2021

21-09-2021

Weightlifting
Press (Weight)
3 sets 3 Strict press @90% of your 3rm
60sec.Rest between sets
4 sets 2 Power Jerk @ 81%

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 5
16 DB Thrusters 1×22,5/ 15
8 Bike cal
Rest 3:00 min
AMRAP 5
16 Slamballs
8 cal row
Rest 3:00 min
AMRAP 5
8 GtO 35/25
8 Burpees over Bar

CategoriesWod

WOD WOD, 20. September 2021

20-09-2021

Weightlifting
Metcon (Weight)
Clean and Jerk

5 Sets of 3 Clean + 1 Jerk
55%,
65%,
3×75%

Metcon
Metcon (Time)
For Time

For Time
20 C2B Pullups/ Pullups
5 Squat Cleans @55%/65%/70%/75%/80%

TC: 16

CategoriesWod

WOD WOD, 16. September 2021

16-09-2021

Weightlifting
Pull ups (Weight)
EMOM 8 Kipping Pullups 1/3 of your unbroken
Max kipping Pullups
EMOM 8 HSPU 1/4 of your unbroken Max
HSPU

Metcon
Metcon (Time)
For Time

5 Rounds
20 Push ups
2 Lanes Handstand Walk/ 4 lanes bear crawl
20 Sit ups
2 Lanes Farmers Walk 1×32

TC: 20