Donnerstag, 28. Juli 2022

Oly Lifting

WOD

5 RFT
12 V-Ups
14 alt. Hang DB Clean & Jerk (22.5/15)
16 alt. DB Box Stepups (22.5/15)

Mittwoch, 27. Juli 2022

Skill

Bar Muscle Up

WOD

Every 4 min for 5 sets
21 Wallballs
15/12 cal Assault Bike
9 Deadlifts (100/70)

Dienstag, 26. Juli 2022

Strength

7 x 3
negative Pullups
Bar Rows
High Box Jumps

WOD

10′ AMRAP
1-2-3-4-5-6-…
Burpee Box Jump
Push Jerk (52.5/37.5)

Donnerstag, 21. Juli 2022

Oly Lifting

WOD

3 RFT
10 Front Squats (70/50)
20 Slamballs (15/10)
50 Double Unders

Mittwoch, 20. Juli 2022

Skill

Bar Muscle Up

WOD

For Time
21-15-9
Squat Snatch (42.5/30)
C2B Pullups

Dienstag, 19. Juli 2022

Strength

7 x 3
negative Pullups
Bar Rows
High Box Jumps

WOD

On the minute x 25 (5 rounds)
1: cal Bike
2: Russian KB Swings (32/24)
3: cal Row
4: alt. DB Snatches (22.5/15)
5: Rest

Donnerstag, 14. Juli 2022

Oly Lifting

WOD

For Time
20-16-12-8-4
DB Deadlifts (2 x 22.5/15)
15-12-9-6-3
Box Jumps
10-8-6-4-2
DB Thruster (2 x 22.5/15)

Mittwoch, 13. Juli 2022

Skill

Bar Muscle Up

WOD

For Time
800 m Run
20 Thruster (60/40)
10 Rope Climbs

Dienstag, 12. Juli 2022

Strength

7 x 3
negative Pullups
Bar Rows
High Box Jumps

WOD

For Time
50-40-30-20-10
AbMat Situps
Front Rack Reverse Lunges (Barbell, 20/15)

Donnerstag, 07. Juli 2022

Oly Lifting

WOD

10′ AMRAP
15/12 cal Row
3-6-9-12-… Power Cleans (60/40)