CategoriesWod

WOD WOD, 6. Juli 2020

06-07-2020
Weekly Special :The Snatch

Weightlifting
Snatch (EMOM 10)
Snatch

Min 1-5 : 4 Hang Power Snatch 50%
Min 6-10 : 4 Power Snatch 50%

Stay 3 seconds in the Power position

Metcon
Metcon (Time)
"Murder"

21 – 15 – 9
Pullups
Front Squats 30/20

Start at the 4 min Mark

21 – 15 – 9
T2B
Overhead squats

Start at the 8 min Mark

21-15-9
Power Snatch
Burpees

TC: 20

CategoriesWod

WOD WOD, 3. Juli 2020

03-07-2020
Weekly Special :The Clean

Weightlifting
Clean (EMOM 10)
3 Squat Clean increase weight
3 sec. Hold in bottom Position

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP2 X 5

50 DU/SU
10 Power Clean 30/20
Max Wall Balls in remaining Time 9/6

CategoriesWod

WOD WOD, 2. Juli 2020

02-07-2020
Weekly Special : The Clean

Weightlifting
Clean (EMOM 10)
EMOM 10
Min 0-4 : 2 HPC + 2 Power Clean 50%
Min 4-8 : 2 HP Squat Clean + 2 Power Clean 55%
Min 8-10 : 3 Squat Clean 70%

Metcon
Metcon (Time)
For Time

400 m run
21 Clean & Jerk 50/30
21 C2B pull ups
400 m run
15 Clean & Jerk
15 C2B pull ups
400 m run
9 Clean & Jerk
9 C2B pull ups

TC: 20

CategoriesWod

WOD WOD, 29. Juni 2020

29-06-2020
Weekly Special :The Clean

Weightlifting
CLEAN (Weight)
EMOM 9

Min 0-3 : 4 Hang Power Clean 50%
Min 3-6 : 4 Power Clean 55%
Min 6-9 : 3 Squat Clean 60%

Metcon
Metcon (Time)
For Time

21 – 15 – 9
Pullups
Sit ups
Directly into
21 – 15 – 9
Thrusters 30/20
Burpees

TC: 20

CategoriesWod

WOD WOD, 26. Juni 2020

26-06-2020
Weekly Special : Jerk

Weightlifting
EMOM (Weight)
EMOM 10

ODD: 5 Push press
EVEN: 5 Push jerk

50-55%

Metcon
Metcon (Time)
For Time

33-27-21-15-9
KB Swings
KB Box step overs

Rx: 24/16 Kg
TC: 20 Min

CategoriesWod

WOD WOD, 25. Juni 2020

25-06-2020
Weekly Special :Jerk

Weightlifting
Weekly Special: Jerk (Weight)

Metcon
Metcon (Time)
For Time

AMRAP 8 (Group of 4)
1 round DT 40/25
10 sit ups
10 push ups
Rest+Desinfektion 4 min
AMRAP 8 (Group of 4)
8 Cal Bike
8 C2B pull up

CategoriesWod

WOD WOD, 22. Juni 2020

22-06-2020
Weekly Special: Jerk

Weightlifting
Weekly Special: Jerk (Weight)
EMOM 9
0-3 5 Strict Press 50%
3-6 5 Push Press 60%
6-9 5 Push Jerk 70%

Metcon
Metcon (AMRAP – Rounds and Reps)
Group of 4

AMRAP 8
30 Banded KB Step ups
30 Reverse Banded KB Step ups
10 Burpees Plate Jumps

Rest 4 Min

AMRAP 8
8 Cal. Bike
5 T2B
5 Devil Press

RX: KB 2×16/8 Kg
DB 2×15/10 Kg

CategoriesWod

WOD WOD, 19. Juni 2020

19-06-2020
Weekly Special: Front Squat

Weightlifting
Front Squat ( E3MOM 3)
15 Front Squats

Metcon
Metcon (Time)
For Time

2 Rounds of
60 Box jumps
50 Slamballs
40 Slamball Thruster
30 Lateral Burpees Box step ups
20 Sit ups
10 Leg raises

TC: 25 Min