CategoriesWod

WOD WOD, 12. Juli 2021

12-07-2021

Weightlifting
Weightlifting (Weight)
4x 3 Power Clean +1 jerk @ 65%

6sets DL :
15@40%
12@45%
8@50%
3×5@65%

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15

AMRAP 15
30 Russian twist 9/6
10 Wallballs
10 Curtsey Squats 9/6
30 Mountain Climbers

CategoriesWod

WOD WOD, 8. Juli 2021

08-07-2021

Weightlifting
Weightlifting (Weight)
4x 10 Strict press @ RPE 9

4x 12 Banded Strict C2B Pullups

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 16

AMRAP 16
10 T2B/ 20 High knees
10 Box Step ups 24/16
20 KB Swings 24/16
20 Goblet Lunges 24/16

CategoriesWod

WOD WOD, 7. Juli 2021

07-07-2021

Weightlifting
Weightlifting (Weight)
5x 2 Power Clean +2 Jerk @65%

6 sets DL: 15@40%, 12@45%,8@55%,3×5@70%

Metcon
Metcon (Time)
For Time

Difran

4 Rounds
15 DB Thrusters 2×22,5/15
15 C2B Pullups
15 HSPU Pike push ups

TC: 16

CategoriesWod

WOD WOD, 6. Juli 2021

06-07-2021

Weightlifting
Squats (Weight)
4x 10 Backsquats @55%,65%,70%,75%

4×5 front squats @60%,65%,2×70%

Metcon
Metcon (Time)
Buy in: TABATA Bike/ Row/ Ski
4 Rounds
20 Slamballs 10/6
10 Burpees over Ball
10 Slamball Wallballs
Cash out: 30/20 cal Bike/ Row/ Ski
TC: 18 Min

CategoriesWod

WOD WOD, 5. Juli 2021

05-07-2021

Weightlifting
For quality (Weight)
5x 6 Overhead squats @RPE 7

4x 3 Power Snatch @ 65-75%

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 16

AMRAP 16
25 DB/KB DL 2×22,5,24/15,16
10 DB/KB C&J 1×22,5,24/ 15,16
25 Box jumps
50 DU /150 SU

CategoriesWod

WOD WOD, 1. Juli 2021

01-07-2021

Metcon
Metcon (Time)
For Time

4 Rounds
6 Front squats @ 70%
30 sec. Handstand hold
30 Flutter kicks
6 Bent over row

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP’S

Buy in: TABATA Bike
Into: AMRAP 4
8 Power Clean 40/25
8 Burpee over Bar
Rest 2 min

Buy in: TABATA row
Into: AMRAP 4
6 Devils Press 2×15/10
6 DB Squats 2×15/10

CategoriesWod

WOD WOD, 30. Juni 2021

30-06-2021

Skill
Pull ups , C2B (Weight)
2x 15 Banded Strict C2B

2x Max kipping Pullups

Metcon (Time)
For Time

21-15-9
DL 100/70 Kg
HSPU / pike push ups

Rest 1 Min

9-15-21
Front Squats 50/30 Kg
Push ups

TC: 16 Min

CategoriesWod

WOD WOD, 28. Juni 2021

28-06-2021

Weightlifting
Deadlift (Weight)
10 DL @ 50%
8 DL @ 60%
2×6 DL @ 75%

2 x 15/15 Weighted lunges @RPE 8

Metcon
Metcon (Time)
For Time

For Time:
Buy in: 100 DU/ 300 SU
4 Rounds
15 Pullups
15 Thrusters 45/30
Cash out: 20 Burpees over Bar

TC: 16

CategoriesWod

WOD WOD, 23. Juni 2021

23-06-2021

Skill
Skill (Max reps)
3x 20 Banded Strict Pullups RPE 8

2x 15 Bent over row RPE 8

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 18

AMRAP 18
10 Box jump overs
30 DU /90 SU
10 Push ups
30 KB Swings 24/16
10 KB Goblet Squats