WOD Blog

  • Montag, 26.06.2017

    26.06.2017 | WOD | | 0

    FITNESS A: Every 3 min for 36 min: 1: 30/20 cal Row 2: 20 Double Unders + 15/10 Push-ups 3: 400 m Run 4: 20 V-ups + 20 Push press, 35/20 kg PERFORMANCE A: Every 3 min for 36 min:...

  • Sonntag, 25.06.2017

    25.06.2017 | WOD | | 0

    FITNESS / PERFORMANCE A: 4 Sets: 6 Good mornings @ 3011 45 s Rest 30 Hip bridges 45 s Rest B: 12 Sets (60s on / 60s off): 1: Wall ball shots, 9/7 kg 2: Box jump overs, 60/50 cm 3:...

  • Samstag, 24.06.2017

    24.06.2017 | WOD | | 0

    FITNESS A: EMOM for 12 min: 2 Hang power cleans + 2 Front squats B: 500m Row then: 3 Rounds: 20 Air squats 15 Kettlebell swings, 16/12 kg 10 Knees to ellbows then: 400m Run...

  • Freitag, 23.06.2017

    23.06.2017 | WOD | | 0

    FITNESS / PERFORMANCE A: Every 20s for 10 min: 1: 1 Strict muscle up 2: 1 Muscle up 3: 2 Ring dips (strict) 4: 2 Pull ups (strict) 5: 2 Push ups + 2 Body rows Start with the...

  • Donnerstag, 22.06.2017

    22.06.2017 | WOD | | 0

    FITNESS A: 3 Sets 8 Back squats 60s Rest 2/2 Turkish get up 60s Rest B: 21-15-9: Pull ups 400m Run PERFORMANCE A: Back squat: 3x8x70% B: 21-15-9: Chest to bar pull ups 400m Run...

  • Mittwoch, 21.06.2017

    21.06.2017 | WOD | | 0

    FITNESS A: EMOM for 24 min: 1: 6 Deadlifts, 70/50 kg + 12 Sit ups 2: 3 Knees to ellbows + 2 Pull ups (unbroken) 3: 10 Dumbell thrusters B: 3 Rounds: 20s/20s Bottoms up 90 degree...

  • Dienstag, 20.06.2017

    20.06.2017 | WOD | | 0

    FITNESS A: 3 Sets 6-8 Chin ups (partner assisted) 60s Rest 6-8 Bar dips / Bench dips 60s Rest B: 20 min AMRAP 400m Run 10 Push ups 10 Jumping squats 15 Kettlebell swings, 16/12 kg...

  • Montag, 19.06.2017

    19.06.2017 | WOD | | 0

    FITNESS A: 3 Sets 8/8 Single leg romanian kettlebell deadlift 60s Rest 8 Dumbbell shoulder press 60s Rest B: 12 min AMRAP 6 Dumbbell snatches (alternating) 12 Dumbbell overhead...

  • Sonntag, 18.06.2017

    18.06.2017 | WOD | | 0

    FITNESS A: 8-8-8 Bench press B: 5 Rounds: 200m Run 10 Burpees 10 Dumbbell hang power clean 10 Wall ball shots, 9/7 kg...

  • Samstag, 17.06.2017

    17.06.2017 | WOD | | 0

    FITNESS A: 10-9-8-….3-2-1 Ring push ups 1-2-3-…8-9-10 Deadlift 80/60 kg B: 3 Rounds: 4-6 Partner glute ham raises 60s Rest 12 Barbell windshield wipers 60s Rest...