WOD Blog

  • Samstag, 16.12.2017

    16.12.2017 | WOD | | 0

    FITNESS / PERFORMANCE Testing week Day 6: „Ben Bergeron Open Test“ 20 min AMRAP: 50 Wall ball shots, 9/7 kg 50 Double unders 40 Box jumps, 60/50 cm 40 Toes to bars 30...

  • Freitag, 15.12.2017

    15.12.2017 | WOD | | 0

    FITNESS / PERFORMANCE Testing week Day 5: A: Back squat: (5RM /3RM / 1RM according to skill level) B: „Open 17.1“ 10 Dumbbell snatches, 50/35 lbs 15 Burpee box jump...

  • Donnerstag, 14.12.2017

    14.12.2017 | WOD | | 0

    FITNESS / PERFORMANCE Testing week Day 4: A: Clean and jerk: 1RM (Hang / full according to skill level) B: „Fran“ 21-15-9 Thruster, 45/30 kg Pull ups...

  • Dienstag, 12.12.2017

    12.12.2017 | WOD | | 0

    FITNESS / PERFORMANCE Testing week Day 2: A: Max reps Strict Pull ups B: Max reps Kipping pull ups C: „CFM Benchmark“ 2 Rounds (45s on/ 15s off) Wall ball shots, 9/7 kg...

  • Sonntag, 10.12.2017

    10.12.2017 | WOD | | 0

    FITNESS A: 3 Sets: 10 Barbell romanian deadlifts 10 Barbell bent over Row 60s Rest B: 32 Sets (20s on/ 10s off): 1: Row/Bike 2: Med ball sit ups 3: Kettlebell swings, 16/12 kg 4:...

  • Samstag, 09.12.2017

    09.12.2017 | WOD | | 0

    FITNESS A: 5 Sets (not for time): 10 Bench press, 60% 10 Plyo push ups 10 Push ups B: 21-15-0 Deadlifts, 100/70 kg Toes to bar   PERFORMANCE A: Every 90s for 12 min: 1.1...

  • Freitag, 08.12.2017

    08.12.2017 | WOD | | 0

    FITNESS/PERFORMANCE A: „Three wise men“ 4 min AMRAP: 5 Hang squat snatch, 60/40 kg 10 Bar facing burpees 2 min Rest 4 min AMRAP: 10 Power cleans, 60/40 kg 20 Pull ups...

  • Donnerstag, 07.12.2017

    07.12.2017 | WOD | | 0

    FITNESS A: 12-9-6-3 Thruster B: 50-40-30-20-10 Plate Ground to overhead, 20/15 kg Overhead reverse lunges, 20/15 kg Single unders   PERFORMANCE A: 3 Sets: 3 Deadlifts, 90%...

  • Mittwoch, 06.12.2017

    06.12.2017 | WOD | | 0

    FITNESS/PERFORMANCE A: Skill development: Toes to bar   B: 8 Sets (2 min on/ 1 min off): 1: 8 Kettlebell swings, 32/24 kg 4 Pull ups (strict) 2: 4 Burpee box jump overs,...

  • Dienstag, 05.12.2017

    05.12.2017 | WOD | | 0

    FITNESS A: 6 Sets: 1 Snatch balance + 1 Overhead squat B: 8 Rounds: 7 Dumbbell push press 10 Air squats 13 Sit ups   Time cap: 12 min   PERFORMANCE   A: Every 90s...