Oly Lifting: Snatch
7 x 1 3-Pos-Snatch
WOD
5 RFT
20 KB-Swings (24/16 kg)
15 Wallballs
10 Pushups
5 Bar Muscle Ups
Werbeanzeigen
Mittwoch, 08. Mai 2019
Oly Lifting: Clean & Jerk
7 x 5 Clean Pull
6 x 3 Push Jerk
WOD
10′ Time Cap
E2MOM
15 Overhead Squats (42.5/30 kg)
max K2E
score = total reps of K2E
Dienstag, 07. Mai 2019
Strength
Shoulder Press
1 x 5 @ 75 %
1 x 3 @ 85 %
1 x 1+ @ 95 %
Then: 10 x 10 strict Pullups
WOD
For Time
27-21-15-9
Box Jumps
Shoulder to Overhead (52.5/42.5 kg)
Situps
Sonntag, 05. Mai 2019
Strength
Back Squat
1 x 3 @ 70 %
1 x 3 @ 80 %
1 x 3+ @ 90 %
Then: 10 x 10 strict Dips
WOD
In teams of 3, only 1 partner works complete
60-50-40-30-20-10
cal Assault Bike
Kettlebell Swing 32/24
Burpees
Samstag, 04. Mai 2019
Oly Lifting: Snatch
E2MOM for 20′: 1 Squat Snatch
WOD
Partner-WOD, 25′ AMRAP
2 alt. Power Cleans (60/40 kg)
60 Double Unders
2 Toes 2 Bar
30 Burpees over bar
add 2 reps for Power Cleans and T2B each round
Donnerstag, 02. Mai 2019
Oly Lifting: Clean & Jerk
Every 90 seconds for 12′
1 Squat Clean & Jerk
WOD
For Time
Row 5 k / Bike 12 k
Mittwoch, 01. Mai 2019
Oly Lifting: Clean & Jerk
7 x 5 Clean Pull
6 x 3 Hang Power Clean
WOD
8 RFT
8 alt. DB Snatches (22.5/15 kg)
8 Pushups
