Mittwoch, 02. November 2022

Strength: Pullups

WOD

E3MOM for 15′ (5 sets)

70 Double Under
12 Double DB Hang Snatches (22.5/15 kg)
AMRAP Shuttle Sprints (10 m)

Dienstag, 01. November 2022

Strength: Presses

WOD:

4 x 4′ AMRAP
200 m Run
25 Situps
max reps of
1) Air Squats
2) Power Clean (60/42.5)
3) Pullups
4) Burpees

Donnerstag, 27. Oktober 2022

Oly Lifting

EMOM for 9 sets
2 Power Cleans
mit steigendem Gewicht

WOD

Every 3 min for 6 sets (18′)
12 Deadlifts (70/50 kg)
12 Double DB Push Press
max reps Double Unders

score= Double Unders

Mittwoch, 26. Oktober 2022

Strength: Pullups

WOD

4 RFT
15/12 cal Row
9 Hang Power Snatches
6 Pullups

Rest 1′ between rounds
score: slowest round

Dienstag, 25. Oktober 2022

Strength: Presses

WOD

„Grace“
For Time
30 Clean & Jerk (60/42.5 kg)

Donnerstag, 20. Oktober 2022

Strength: Deadlifts

WOD

For Time (20′ T.C.)
50-40-30-20-10 Wallballs
15 Box Jump Overs

Mittwoch, 19. Oktober 2022

Strength: Pullups

WOD

„Fran“
For Time
21-15-9
Thruster (42.5/30 kg)
Pullups

Dienstag, 18. Oktober 2022

Strength: Presses

WOD

12′ AMRAP
4 Push Jerks (82.5/60 kg)
12 Burpees
24 Double Unders

Donnerstag, 13. Oktober 2022

Strength: Find your 1 RM Front / Back Squat

WOD

For Time (8′ T.C.)
9-15-21-27
alt. DB Snatch (22.5/15 kg)
Lateral DB Burpees

Mittwoch, 12. Oktober 2022

Oly Lifting

EMOM for 6′
1 Hang Power Clean
EMOM for 6′
1 Split Jerk (Rack)

WOD

„Jackie“
For Time
1k Row
50 Thruster (20/15 kg)
30 Pullups