11-02-2020
Metcon
Metcon (Time)
Team Jacky
Teams of 3
Teams of 3
WOD WOD, 10. Februar 2020
10-02-2020
Weekly Special: Kettlebell Complex
Weightlifting
Weekly Special: Kettlebell Complex (Weight)
AMRAP 15
KB Long Cycle
KB Long Cycle
Metcon
Metcon (AMRAP – Rounds and Reps)
Annie meets Chelsea
AMRAP 20
50 DU/ 50 SU
40 Air Squats
30 Sit ups
20 Push ups
10 Pull ups
50 DU/ 50 SU
40 Air Squats
30 Sit ups
20 Push ups
10 Pull ups
WOD WOD, 7. Februar 2020
07-02-2020
Weekly Special: Snatch
Weightlifting
Weekly Special: Snatch (Weight)
Snatch Complex
EMOM 6
2 Snatch High Pull
1 Hang Power Snatch
EMOM 6
2 Power Snatch
1 Squat Snatch
2 Snatch High Pull
1 Hang Power Snatch
EMOM 6
2 Power Snatch
1 Squat Snatch
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 20
Teams of 2
Buy in 70 Cal. Bike + 70 Cal. Row
Directly into Max Rounds
Buy in 70 Cal. Bike + 70 Cal. Row
Directly into Max Rounds
8 Burpee Box jumps overs
8 SDHP
RX: 40/30 Kg
WOD WOD, 6. Februar 2020
06-02-2020
Weekly Special: Snatch
Weightlifting
Weekly Special: Snatch (Weight)
Snatch Complex
AMRAP 6
1 Hang Power Snatch
1 Hang Squat Snatch
EMOM 6
3 Snatch High Pull
1 Hang Power Snatch
1 Hang Squat Snatch
EMOM 6
3 Snatch High Pull
Metcon
Metcon (Time)
For Time
7-7-7
Wall Balls
Pull ups
5-5-5
Thrusters
C2B Pull ups
3-3-3
Clusters
Burpee C2B Pull ups
Wall Balls
Pull ups
5-5-5
Thrusters
C2B Pull ups
3-3-3
Clusters
Burpee C2B Pull ups
RX: 40/30 Kg
RX+: Burpee Muscle up
WOD WOD, 5. Februar 2020
05-02-2020
Weekly Special: Snatch
Weightlifting
Weekly Special: Snatch (Weight)
Snatch Complex
AMRAP 12
2 Snatch High Pull
2 Drop Snatch
1 OHS
2 Snatch High Pull
2 Drop Snatch
1 OHS
Metcon
Metcon (Time)
For Time
Tabata Style 20 sec ON/ 10 sec OFF
45 Deadlifts
45 Hang Power Cleans
45 Shoulder to Overhead
45 Deadlifts
45 Hang Power Cleans
45 Shoulder to Overhead
Every 4th interval Max Burs
RX: 50/35 Kg
TC: 20 Min
WOD WOD, 4. Februar 2020
04-02-2020
Weekly Special: Snatch
Metcon
Metcon (Time)
Teams of 2
200 Synchro Burpees
Every 50 Reps, 1000m Row or 2300m Bike
Every 50 Reps, 1000m Row or 2300m Bike
WOD WOD, 3. Februar 2020
03-02-2020
Weekly Special: Snatch
Weightlifting
Weekly Special : Snatch (Weight)
Snatch Complex
AMRAP 12
2 Snatch High Pull
2 Tall Power Snatch
2 Snatch Balance (4 sec hold at Bottom)
2 Snatch High Pull
2 Tall Power Snatch
2 Snatch Balance (4 sec hold at Bottom)
Metcon
Metcon (AMRAP – Reps)
Tabata Circle
(40 sec ON / 20 sec OFF)
(40 sec ON / 20 sec OFF)
Teams of 2
4 Rounds
Team Battle Rope
Synchro Burpees
Team weight Bag over high pull
Team Cal. one Row/one Bike
Team Wall Ball Throw
Synchro T2B
4 Rounds
Team Battle Rope
Synchro Burpees
Team weight Bag over high pull
Team Cal. one Row/one Bike
Team Wall Ball Throw
Synchro T2B
WOD WOD, 31. Januar 2020
31-01-2020
Weekly Special : Pull ups/ Handstand
Gymnastics
Weekly Special : Pull ups/ Handstand (Max reps)
AMRAP 4
Kopfstand
AMRAP 4
Handstand
EMOM 8
10 Kipping Pull ups
Kopfstand
AMRAP 4
Handstand
EMOM 8
10 Kipping Pull ups
Metcon
Metcon (AMRAP – Rounds and Reps)
Teams of 2
AMRAP 20
2 Rounds of Cindy
1 Round of DT
2 Rounds of Cindy
1 Round of DT
RX: 70/45 Kg
(5 pull ups , 10 Push ups , 15 Squats)
(12 Deadlift, 9 Hang Power Cleans, 6 Push Jerk)
WOD WOD, 30. Januar 2020
30-01-2020
Weekly Special : Pull ups/ Handstand
Gymnastics
Weekly Special : Pull ups/ Handstand (Max reps)
AMRAP 8
Handstand walk
AMRAP 5
Strict pull ups im Ristgriff
Handstand walk
AMRAP 5
Strict pull ups im Ristgriff
Metcon
Metcon (Time)
For Time
3 Rounds
50 Jumping Jacks
10 Lanes Farmers Walk
20 Goblet Squats
20 KB Swings
50 Jumping Jacks
10 Lanes Farmers Walk
20 Goblet Squats
20 KB Swings
RX: 32/24 Kg
TC: 20 Min
WOD WOD, 29. Januar 2020
29-01-2020
Weekly Special : Pull ups / Handstand
Gymnastics
Weekly Special : Pull ups / Handstand (Max reps)
EMOM 4
8 Strict Pull ups
EMOM 4
10 Kipping Pull ups
EMOM 8
ODD: 8 seated DB Press
EVEN: 8 Pike Push ups
8 Strict Pull ups
EMOM 4
10 Kipping Pull ups
EMOM 8
ODD: 8 seated DB Press
EVEN: 8 Pike Push ups
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP
AMRAP 6
8 Push Press
16 Sit ups
8 Snatches
8 Push Press
16 Sit ups
8 Snatches
Rest 3 Min.
AMRAP 6
2 Bear Complex
6 Burpees over the Bar
RX: 50/35 Kg
2100 m Row
100 Thruster
50 Pull ups
One Row , one work , one rest
Change Rower every 700 m