WOD Blog

  • Montag, 19.11.2018

    22.11.2018 | WOD | | 0

    A: 7 min AMRAP: 12 Dumbbell lunges, 2×15/12 kg 9 Push ups 6 Burpee pull ups 3 min Rest 7 min AMRAP: 6 Power clean and jerk. 50/35 kg 12 Wall ball shots, 9/7 kg 24 Double...

  • Sonntag, 18.11.2018

    22.11.2018 | WOD | | 0

    A: 3-3-3-3-3 Back squat B: Every 3 min for 12 min: 12/9 cal Row 9 Kettlebell thrusters, 2×24/16 kg 6 Burpee box jump overs, 60/50 cm...

  • Samstag, 17.11.2018

    22.11.2018 | WOD | | 0

    A: Every 75s for 10:00 min: 1.1 Snatch B: 10-1 Kettlebell sumo deadlift high pull, 24/16kg 1-10 Toes to bar...

  • Freitag, 16.11.2018

    17.11.2018 | WOD | | 0

    A: „Nasty Girls“ 3 Rounds: 50 Air squats 7 Muscle ups 10 Hang power cleans, 60/40 kg...

  • Donnerstag, 15.11.2018

    17.11.2018 | WOD | | 0

    A: Every 90s for 18 min: 1: 7 Thruster 2: 5 Chin ups (weighted) B: 3 Rounds: 7 Shoulder to overhead, 50/35 kg 14 Burpees over bar 21 Wall ball shots, 9/7 kg Time cap: 12 mins...

  • Mittwoch, 14.11.2018

    17.11.2018 | WOD | | 0

    A: Skill development: Chest to bar B: 15 min AMRAP: 5-10 Strict pull ups 3-8 Strict handstand push up 6/6 Box pistols 10 V-ups C: „Leg matrix“ 6 min AMRAP: 10 Air...

  • Dienstag, 13.11.2018

    17.11.2018 | WOD | | 0

    A: Every 90s min for 9 min: 1.1.1 Clean & Jerk B: Every 2 min for 12 min 6 Dumbbell Deadlift 6 Dumbbell Hang power clean 6 Dumbell Front squats 6 Dumbbell Push press...

  • Montag, 12.11.2018

    12.11.2018 | WOD | | 0

    A: Every 90s for 24 min: 1: 6 Deadlifts 2: 5 Ring dips B: 12 Sets (45s on/15s off) 1 Row (cals) 2: Double unders 3: Sit ups...

  • Sonntag, 11.11.2018

    12.11.2018 | WOD | | 0

    A: 7 min AMRAP: 1-2-3-…Power snatch, 35/20 kg 2-4-6-…Box jumps,60/50 cm 4 min Rest 7 min AMRAP: 200m Run 10 Kettlebell swings, 24/16 kg 10 Medball cleans, 9/7 kg 10...

  • Samstag, 10.11.2018

    12.11.2018 | WOD | | 0

    A: 4-4-4-4-4 Back squat B: 50 cal Row 40 Dumbbell snatches, 22,5/15 kg 30 Overhead reverse lunges, 22,5/15 kg 20 Chest to bar pull ups...