CategoriesWod

WOD WOD, 27. Juli 2021

27-07-2021

Weightlifting
1RM (Weight)
1 RM
Backsquat or C&J or Snatch or Frontsquat
or Push Press or Strict press or Overhead squat
or DL

TC: 15

Metcon
Metcon (Time)
For Time

30 C&J 50/30
30/25 cal Bike, Row
30 Pullups
TC: 9
Rest 1:30 min
30 DB Snatches 1×22,5/ 15
30 DB Thrusters 1×22,5/ 15
30 Burpees over DB
TC: 9

CategoriesWod

WOD WOD, 26. Juli 2021

26-07-2021

Weightlifting
1 RM (Weight)
1 RM
Backsquat or C&J or Snatch or Frontsquat
or Push Press or Strict press or Overhead squat
or DL
TC: 15

Metcon
Metcon (Time)
Buy in : 50 Air Squats

Into: Diane
21-15-9
DL 100/70
HSPU / Pike push ups
Cash out: 50 Burpees
TC: 20

CategoriesWod

WOD WOD, 23. Juli 2021

23-07-2021

Metcon
Metcon (Time)
For Time

For Time:
800 m run
30/25 cal Row, Bike, Ski
30 Pullups
30 Box jumps
30 Slamballs 10/5
400 m run
30/25 cal Row, Bike, Ski
20 Pullups
20 Box jumps
20 Slamballs
200 m run
30/25 cal Row, Bike, Ski
10 Pullups
10 Box jumps
10 Slamballs
TC: 35

CategoriesWod

WOD WOD, 21. Juli 2021

21-07-2021

Weightlifting
1 RM (Weight)
1 RM Backsquat or C&J or Snatch or Frontsquat
or Push Press or Strict press or Overhead squat
or DL

TC: 15

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 18

AMRAP 18
200m run
10 KB Swings 24/16
B10 Box Step ups 24/16
10 Burpee Box jump overs (Hands are allowed

CategoriesWod

WOD WOD, 20. Juli 2021

20-07-2021

Weightlifting
1RM (Weight)
1 RM
Backsquat or C&J or Snatch or Frontsquat or
Push Press or Strict press or Overhead squat or DL

TC: 15

Metcon
Metcon (Time)
For Time

Buy in: 800m run
3 Rounds
20 Pullups
30 DU / 90 SU
40 DB Lunges 1×22,5/ 15
Cash out: 400m run
TC: 20

CategoriesWod

WOD WOD, 19. Juli 2021

19-07-2021

Weightlifting
1 RM (Weight)
1 RM
Backsquat or C&J or Snatch or Frontsquat
or Push Press or Strict press or Overhead squat
or DL
TC: 15

Metcon
Metcon (Time)
For Time

Die Time
50 Cal Bike, Row, Ski
15 Clean 50/30

Rest 1:30
40 Cal Bike, Row, Ski
15 Clean

Rest 1:30
30 Cal Bike, Row, Ski
15 Clean

TC: 20

CategoriesWod

WOD WOD, 15. Juli 2021

15-07-2021

Weightlifting
Weightlifting (Weight)
3×12 banded Strict C2B Pullups @RPE 9

2x 15 half kneeling DB Strict press @RPE 9

2x 12/12 Suitcase Good Morning

Metcon
Metcon (Time)
For Time

10 Rounds
5 Burpee
2 Bear Complex 50/30
N20 DU/ 50 SU

TC: 16

CategoriesWod

WOD WOD, 14. Juli 2021

14-07-2021

Weightlifting
Squats (Weight)
4×6 overhead squats @RPE 7

4x 5 Frontsquats @60%/70%/2×75%

Metcon
Metcon (Time)
For Time

For Time:
16 Backrack Lunges 40/25
8 C&J
50 Plate jumps 20 kg plate
16 Backrack Lunges 40/25
8 C&J
40 Plate jumps 20 kg plate
16 Backrack Lunges 40/25
8 C&J
30 Plate jumps 20 kg plate
16 Backrack Lunges 40/25
8 C&J
20 Plate jumps 20 kg plate
16 Backrack Lunges 40/25
8 C&J
10 Plate jumps 20 kg plate

TC: 16

CategoriesWod

WOD WOD, 13. Juli 2021

13-07-2021

Weightlifting
Push/Pull (Weight)
4x 10 Push Press @ RPE 7

4×20 Banded Strict Pullups

Metcon
Metcon (Time)
For Time

Buy in: 40 cal row/ 30 cal Bike/ ski

Annie: 50/40/30/20/10
DU /3xSU
Sit ups

Cash out: 20 Burpee Box jump overs (hands are
allowed)
TC: 15