CategoriesWod

WOD WOD, 18. August 2019

18.08.2019

Metcon
Metcon (Time)
800m Run
90 Squats
75 Box Jumps
60 Kettlebell Swings
45 Goblet Squats
60 Kettlebell Swings
75 Sit Ups
90 Lunges
800m Run

Rx:
Box Jump: 60 / 50.cm
Kettlebell: 24 / 16 kg

CategoriesWod

WOD WOD, 15. August 2019

15-08-2019
Weekly Special : HSPU Progression

Gymnastics
HSPU (Max reps)
HSPU Progression

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 5 + AMRAP 5

AMRAP 5
10 Wall Balls
5 Snatches

Directly into

AMRAP 5
5 Burpee Wall Ball
5 Clean&Jerk

RX: 40/25 Kg

CategoriesWod

WOD WOD, 13. August 2019

13-08-2019
Weekly Special : HSPU Progression

Gymnastics
HSPU (Max reps)
HSPU Progression

Metcon
Metcon (AMRAP – Rounds and Reps)
Team of 2

AMRAP 9
20 Team Wall Ball 9/6 Kg 5/10 Kg Plate hold
20 Push ups
20 Box step ups 9/6 Kg
20 KB Sumodeadlift Highpulls 32/24 Kg

CategoriesWod

WOD WOD, 12. August 2019

12-08-2019
Weekly Special: HSPU Progression

Gymnastics
HSPU (Max reps)
HSPU Progression

Metcon
Metcon (Time)
Team of 2

3 Rounds
200m Straßenschildhalter Run
20 Burpee Pull ups
200m Straßenschildhalter Run
30 Box jumps over
200m Straßenschildhalter Run
40 Wall Ball 9/6 Kg

CategoriesWod

WOD WOD, 9. August 2019

9-08-2019
Weekly Special: Pull up Progression

Gymnastics
Pull-ups (Max reps)

Metcon
Metcon (Time)
5 Rounds for Time

10 KB Box Step ups
20 Sit ups
10 KB Goblet Squats
20 Push ups

RX: 32/24 Kg
TC: 20 Min

CategoriesWod

WOD WOD, 8. August 2019

8-08-2019
Weekly Special: Pull up Progression

Gymnastics
Pull-ups (Max reps)

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 7 + AMRAP 7

AMRAP 7
30 DU
10 Snatches 40/25 Kg

Rest 2 Min.

AMRAP 7
10 Burpees
10 Clean & Jerk 40/25 Kg

CategoriesWod

WOD WOD, 7. August 2019

7-08-2019
Weekly Special: Pull up Progression

Gymnastics
Pull-ups (Max reps)

Metcon
Metcon (Calories)
Teams of 2

Run toghether 800m
60 DU
50 Burpee Box jumps
40 Thruster 50/35 Kg
30 T2B
20 Sumo Deadlift Highpulls
10 HSPU

In the Remaining Time Max. Cal. Row/ Skierg
TC: 20 Min