WOD Blog

  • Sonntag, 22.10.2017

    22.10.2017 | WOD | | 0

    FITNESS/PERFORMANCE A: 5 Rounds: 20 Wall ball shots, 9/7 kg 20 Sumo deadlift high pulls, 35/20 kg 20 Box jumps, 60/50 cm 20 Push press, 35/20 kg 20 cal Row 1 min Rest...

  • Samstag, 21.10.2017

    21.10.2017 | WOD | | 0

    FITNESS A: Every 2 min for 12 min: 1: 8 L-Seated dumbell press 2: 8 Strict toes to bar / leg raises B: 2 Rounds: 400m Run 100m Farmers walk, 2×24/16kg 100 Single unders 20...

  • Freitag, 20.10.2017

    20.10.2017 | WOD | | 0

    FITNESS/PERFORMANCE A: T.U.P. 15-12-9-6-3: Power cleans, 60/45 kg Pull ups Front squats, 60/45 kg Pull ups...

  • Donnerstag, 19.10.2017

    19.10.2017 | WOD | | 0

    FITNESS A: 4 Rounds: 400m Run 20 Burpees 20 Overhead walking lunges, 20/15 kg B: 4 Rounds: 30s Side plank L 15s Rest 30s Side plank R 15s Rest 30s Hollow hold 15s Rest PERFORMANCE...

  • Mittwoch, 18.10.2017

    18.10.2017 | WOD | | 0

    FITNESS A: Skill development: Kipping toes to bar / Knees to ellbows B: 3 Sets (5 min on / 3 min off): 2 Thruster, 35/20 kg 2 Knees to ellbows 2 Dumbbell snatches 4 Thruster,...

  • Dienstag, 17.10.2017

    17.10.2017 | WOD | | 0

    FITNESS A: 4 Rounds: 10/10 Weighted step ups 10 Ring rows B: 12 min AMRAP: 10 Overhead squats, 35/20 kg 10 Box jump overs, 60/50 cm 10 Kettlebell swings, 16/12 kg PERFORMANCE A:...

  • Montag, 16.10.2017

    16.10.2017 | WOD | | 0

    FITNESS A: Every 2 min for 12 min 3 Front Squats B: 12 Sets (30s on / 15s off) 1: Double unders 2: Push-Ups 3: Pull-Ups PERFORMANCE A: Every 2 min for 12 min: 3 Front squats, 80%...

  • Sonntag, 15.10.2017

    15.10.2017 | WOD | | 0

    FITNESS/PERFORMANCE A: Repeat missed strength test from „Testing week“ B: „Tabata This!“ Tabata: Row 1 min Rest Tabata: Squat 1 min Rest Tabata: Pull-up 1...

  • Freitag, 13.10.2017

    13.10.2017 | WOD | | 0

    FITNESS/PERFORMANCE A: Deadlift (5RM / 3RM / 1RM according to skill level) B: „CFM Benchmark“ 2 Rounds (45s work / 15s Rest) Wall ball shots, 9/7 kg Kettlebell swings,...

  • Donnerstag, 12.10.2017

    12.10.2017 | WOD | | 0

    FITNESS/PERFORMANCE A: Clean & Jerk 1RM (Hang / full according to skill level) B: Gymnastic testing (chose 1 from each category) Squat: Air Squats (max reps in 2 min) Pistols...