CategoriesWod

WOD WOD, 28. August 2020

28-08-2020
Weekly Special : Squat

Weightlifting
Squat (Weight)
Squat

3×10 lowbar
Backsquats @50%
3x 10 Hackenschmidt
Squats @40%
90 sec. Rest between sets

Metcon
Metcon (Time)
Amanda

13-11-9-7-5
Muscle ups/ Burpee
Pullups
Squat Snatches 60/43

TC : 20

CategoriesWod

WOD WOD, 27. August 2020

27-08-2020
Weekly Special : Squat

Weightlifting
Squat (Weight)
Squat

3×8 highbar Backsquats @70% Group of 6

3×8/8 Pistols Group of 6
90 sec. Rest between sets

Metcon
Metcon (Time)
Nancy

Nancy
5 Rounds for Time
400m run
15 overhead squats 43/30
TC: 20

CategoriesWod

WOD WOD, 21. August 2020

21-08-2020
Weekly Special: Functional Movement

Skill
Functional movements (Max reps)
KB Movement

Metcon
Metcon (AMRAP – Reps)
AMRAP 17
max unbroken Thrusters
8 Burpees over Bar
max unbroken Pull Ups
8 Box Jumps

Rx:
Barbell: 45 / 30 kg
Box: 60 / 50 cm

Your score is the total reps of Thrusters & Pull Ups

CategoriesWod

WOD WOD, 20. August 2020

20-08-2020
Weekly Special: Functional Movement

Skill
Functional movements (Max reps)
Dumbbell Movement

Metcon
Metcon (Time)
5 rounds
5 Handstand Push Ups
20 Sit Ups

directly into

5 rounds
30 Double Unders
6 Dumbbell Snatches (alternating)

Rx: 22,5 / 15 kg

CategoriesWod

WOD WOD, 17. August 2020

17-08-2020
Weekly Special: Functional Movement

Skill
Functional movements (Max reps)
Barbell movement

Metcon
Metcon (AMRAP – Rounds)
AMRAP 12
6 Hang Power Snatches 40/25
6 Burpees over Bar
6 Overhead Squats

Weightlifting
Clean and Jerk (Weight)
Time Window = Rounds of AMRAP

Time Cap (total): 20 min

CategoriesWod

WOD WOD, 14. August 2020

14-08-2020
Weekly Special: Functional Movement

Skill
Functional movements (Max reps)
Barbell Movement

Metcon
Metcon (Time)
5 Snatches
5 Snatches
5 Snatches
5 Cleans
5 Cleans
5 Cleans
5 Burpee over Bar (btw rounds)

Rx:
M: 40 – 50 – 60 – 70 – 80 – 90
W: 20 – 25 – 30 – 35 – 40 – 45

CategoriesWod

WOD WOD, 13. August 2020

13-08-2020
Weekly Special: Funktional Movement

Skill
Functional movements (KB Movement)

Metcon
Metcon (Time)
21-18-15-12
One Arm Kettlebell Thrusters
20 Kettlebell Swings (btw rounds)

Rx: 24 / 16 kg