WOD Blog

  • Dienstag, 15.01.2019

    15.01.2019 | WOD | | 0

    A:EMOM for 12 min:1 Clean and jerkB:10 Minutes AMRAP:5 Hang power clean, 45/30 kg10 Box jumps, 60/50 cm15 Sit ups...

  • Montag, 14.01.2019

    15.01.2019 | WOD | | 0

    A:Skill development: Toes to barthen50 Toes to barB:24 Sets (20s on / 10s off):1: Row (cals)2: Push ups3: Double unders...

  • Sonntag, 13.01.2019

    15.01.2019 | WOD | | 0

    A:5 Sets:5 Deadlift45s Rest5 Strict pull ups (weighted)45s Rest5 Strict toes to bar45s RestB:8 min AMRAP:10 Kettlebell goblet lunges, 24/16 kg10 Kettlebell swings (russian) 24/16...

  • Samstag, 12.01.2019

    15.01.2019 | WOD | | 0

    A:Power snatch15 min to work up to a heavy set of 3 x1 min Rest+ AMRAP @ 75%1 min Rest+ AMRAP @ 65%B:10-9-8 …1:Dumbbell push press, 22,5/15 kgBurpees over dumbbells...

  • Freitag, 11.01.2019

    15.01.2019 | WOD | | 0

    A:16.413 min AMRAP:55 Deadlifts, 100/70 kg55 Wall ball shots, 9/7 kg55 cal Row55 Handstand push ups or scaled 13 min AMRAP55 Deadlifts, 60/40 kg55 Wall ball shots, 9/7 kg55 cal...

  • Donnerstag, 10.01.2019

    15.01.2019 | WOD | | 0

    A:5-5-4-3-3 Overhead squatB:12 min AMRAP (team of 2, alternating rounds):12/10 cal Row/AB6 Box step overs, 22,5/15 kg...

  • Mittwoch, 09.01.2019

    15.01.2019 | WOD | | 0

    A:Skill development: Chest to bar pull upsthen50 Chest to bar pull upsB:10-20-30:Dumbbell Thrusters, 22,5/15 kgPush ups...

  • Dienstag, 08.01.2019

    15.01.2019 | WOD | | 0

    A:2 Sets (8 min on / 5 min off):1:6 Dumbbell snatch (alternating), 22×5/15 kg6 Burpee box jump over18 Double unders 2:1-2-3-4-5…Shoulder to overhead, 45/30...

  • Montag, 07.01.2019

    15.01.2019 | WOD | | 0

    A:Power clean & Jerk15 min to work up to a heavy set of 3@ min 16:+ AMRAP @ 75%@ min 18:+ AMRAP @ 65% B:3 Rounds:30 Walking lunges30 Kettlebell swings (russian), 32/24 kg30...

  • Samstag, 05.01.2019

    15.01.2019 | WOD | | 0

    A:3 Sets (not for time):8 Seated dumbbell shoulder press6 Good mornings (light barbell)8 Ring Rows (elevated feet)12 Wighted sit upsB:21-18-15-12-9-6-3Kettlebell swings, 24/16...