Sonntag, 19. Mai 2019

Strength

Back Squat
1 x 5 @ 40 %
1 x 5 @ 50 %
1 x 5 @ 60 %

Then: 10 x 10 strict Dips

 

WOD

1/1 Cal Airbike / Wallballs

2/2

3/3

4/4

5/5

5 Burpees

6/6

7/7

10/10

10 Burpees

11/11

15/15

15 Burpees

16/16

20/20

20 Burpees

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Samstag, 18. Mai 2019

Oly Lifting: Clean & Jerk

Every 90 seconds for 12′: 1 Squat Clean & Jerk

 

WOD

Partner-WOD, for time
50-40-30-20-10
Slamballs (15/10 kg)
Box Jumps
Burpees

only one partner working at a time, split reps evenly

Sonntag, 12. Mai 2019

Strength

Back Squat
1 x 5 @ 75 %
1 x 3 @ 85 %
1 x 1+ @ 95 %

Then: 10 x 10 strict Dips

 

WOD

„Grip Challenge“

Cumulate 12min Hang Hold (2er Team)

Each time you or your partner drop from the bar perform:

25/20 cal Bike

25 Burpees

Nur ein Teampartner hängt an der Stange, Bike und Burpees können gleichzeitig gemacht werden.

Samstag, 11. Mai 2019

Oly Lifting: Snatch

6 x 3 Overhead Squats

 

WOD

Partner WOD, For Time
25 Sumo Deadlift Highpulls (50/35 kg)
50 Partner Wallballs (9/6 kg)
75 Mountain Climber
100 Partner Situps
75 Mountain Climber
50 Partner Wallballs
25 Sumo Deadlift Highpulls