12-08-2020
Metcon
Metcon (Time)
4 Rounds
800 m Run
25 Pull Ups
50 Push Ups
75 Air Squats
800 m Run
25 Pull Ups
50 Push Ups
75 Air Squats
WOD WOD, 11. August 2020
11-08-2020
Metcon
Metcon (Time)
AMRAP 10
10 Jumping Lunges
5 Burpee Pull Ups
10 Box Jumps
10 Jumping Lunges
5 Burpee Pull Ups
10 Box Jumps
Rx: 60 / 50 cm
WOD WOD, 10. August 2020
10-08-2020
Weekly Special : Functional movements
Gymnastics
Functional movements (Max reps)
Functional Dumbell Movement
3 x 5/5
TC : 12 min
Metcon
Metcon (Time)
For Time
Diannie
21 DL
21 HSPU
30 DU / 15x 1SU -1DU
30 sit ups
15 DL
15 HSPU
20 DU
20 sit ups
9 DL
9 HSPU
10 DU
10 sit ups
21 DL
21 HSPU
30 DU / 15x 1SU -1DU
30 sit ups
15 DL
15 HSPU
20 DU
20 sit ups
9 DL
9 HSPU
10 DU
10 sit ups
TC: 20
WOD WOD, 7. August 2020
07-08-2020
Weekly Special: Deadlift
Weightlifting
Deadlift (Weight)
E2MOM X 5
4 Tempo DL 6 sec. Excentric 60%
4 Tempo DL 6 sec. Excentric 60%
Metcon
Metcon (Time)
For Time
5 Rounds
5/5 DB C&J 1×22,5/ 15
10 Slamballs
5/5 single arm overhead squats
200 m slamball run
5/5 DB C&J 1×22,5/ 15
10 Slamballs
5/5 single arm overhead squats
200 m slamball run
TC: 20
WOD WOD, 6. August 2020
06-08-2020
Weekly Special: Deadlift
Weightlifting
Deadlift (Weight)
EMOM 10
4 Banded DL fast reps
4 Banded DL fast reps
Metcon
Metcon (Time)
For Time
6 Rounds of
5 Power Clean
5 Thrusters
5 C2B Pullups
5 HSPU
5 Power Clean
5 Thrusters
5 C2B Pullups
5 HSPU
TC: 20
WOD WOD, 4. August 2020
04-08-2020
Gymnastic
Metcon
Metcon (Time)
For Time
For Time
4 rounds
10 DB snatch
20 Mountain climbers
10 Wall Balls
4 rounds
10 DB snatch
20 Mountain climbers
10 Wall Balls
TC: 12
WOD WOD, 3. August 2020
03-08-2020
Weekly Special: Deadlift
Weightlifting
Deadlift (Weight)
4 Sets X 6/6
One Leg wall Deadlifts 32/24
One Leg wall Deadlifts 32/24
1 min Rest between sets
Metcon
Metcon (Time)
For Time
3 Rounds
25 sit ups
20 Box step ups 1x 22,5/15
Directly into
25 sit ups
20 Box step ups 1x 22,5/15
Directly into
3 Rounds
200 m run
10 KBS 32/24
10 Burpee Box jumps
TC: 20
WOD WOD, 31. Juli 2020
31-07-2020
Weekly Special: Deadlift
Weightlifting
Deadlift (Weight)
EMOM 12
3/3 one legged DL @ 30%
3/3 one legged DL @ 30%
Metcon
Metcon (Time)
For Time
4 Rounds
20 DU/10x 1-1 SU-DU/40 SU
6 HSPU
6 C2B Pullups
Directly into 4 Rounds of
20 DU/10x 1-1 SU-DU/40 SU
8 Push ups
8 T2B
20 DU/10x 1-1 SU-DU/40 SU
6 HSPU
6 C2B Pullups
Directly into 4 Rounds of
20 DU/10x 1-1 SU-DU/40 SU
8 Push ups
8 T2B
WOD WOD, 30. Juli 2020
30-07-2020
Weekly Special: Deadlift
Weightlifting
Deadlift (EMOM 12)
EMOM 12
Min 1-6 : 5 Deadlifts @ 60%
Min 7-12 : 2 Deadlifts @ 80%
Min 1-6 : 5 Deadlifts @ 60%
Min 7-12 : 2 Deadlifts @ 80%
Metcon
Metcon (Time)
For Time
21-15-9
Thrusters
Sit ups
Hang Power Clean 40/25
Thrusters
Sit ups
Hang Power Clean 40/25
TC: 20
WOD WOD, 29. Juli 2020
29-07-2020
Metcon
Metcon (Time)
For Time
4 Rounds of
200 m run
6 T2B
8 Pullups
10 Burpee Broad jumps
12 Box jumps
14 Box pike push ups
20 DB Box step ups 1×22,5
200 m DB Farmers Walk 1x 22,5
Buy out:
100 DU/ 50x 1-1 SU-DU/200 SU
200 m run
200 m run
6 T2B
8 Pullups
10 Burpee Broad jumps
12 Box jumps
14 Box pike push ups
20 DB Box step ups 1×22,5
200 m DB Farmers Walk 1x 22,5
Buy out:
100 DU/ 50x 1-1 SU-DU/200 SU
200 m run
TC: 36
