Strength (ca 20‘)
Power Clean
5-5-3-3-3-1-1
WOD
15‘ AMRAP
30/21 cal Assault Bike
30 KB-Swings (24/16)
30 Box Jumps
30 Deadlifts (60/40)
Samstag, 17. Oktober 2020
WOD
Teams of 2, for time
108 cal Row
98 DUs
88 Pullups
78 Situps
68 Pushups
58 Wallballs
48 Burpees
38 Deadlifts (100/70)
28 Power Cleans (70/50)
18 Overhead Squats (60/40)
8 Rope Climbs
Donnerstag, 15. Oktober 2020
0:00-10:00
27-21-15-9
KB swings (70/53)
T2B
10:00-15:00
„Randy“
75 Power Snatches (75/55)
15:00-30:00
Max Distance row (meters)
Mittwoch, 14. Oktober 2020
Strength
Front Squats
WOD
2‘ AMRAP / 1‘ Rest
15/12 cal Row
9 Deadlifts
AMRAP Burpees over bar
Samstag, 10. Oktober 2020
Teams of 2, for Time
2t Overhead Lunges
Then 10 rds of
10 KB-Swings (24/16)
10 Goblet Squats (24/16)
10 V-Ups
Then 2t Front Rack Lunges
Donnerstag, 08. Oktober 2020
Kraft :
5×5
Floor press BB
Weighted pull-ups
WOD
6 MIN AMRAP
2,4,6,8….
Kb swings (24/16)
Box jumps
2 min Rest
6 MIN AMRAP
2,4,6,8….
DB Snatch
Sit-ups
2 min Rest
6 MIN AMRAP
2,4,6,8….
Burpees
OH Plate Lunge
Mittwoch, 07. Oktober 2020
Oly Lifting: Snatch
WOD
12‘ AMRAP
60 Double Under
12 DB-Thruster (2×22,5/15 kg)
Samstag, 03. Oktober 2020
Teams of 2
For Time
3′ Handstand Hold
then
6 rds of
6 Power Cleans
6 Overhead Squats
6 Back Squats
400 m Run together
weight: 60/40 kg
Donnerstag, 01. Oktober 2020
Olym. Weightlifting
3 Position Clean +Jerk
WOD
50/45 cal Ass. Bike
15 C2B PU
40/35 cal Ass Bike
15 devil Press (2x 20/15 kg)
30/25 cal Ass Bike
15 Box step over with 2 DB (same)
20/15 cal Ass bike
15 Front rack walking lunges with 2 DB ( same)
10/5 cal Ass bike 🚲
Freitag, 02. Oktober 2020
Hero WOD
„Noah Leotta“
with a running clock with a partner for time
Buy-In: 2.747 m Row
Directly into AMRAP 24′
12 Deadlifts
10 Shoulder-to-Overhead
15 Toer 2 Bar
24 Box Jumps
weight: 52.5/35 kg
