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WOD 28.07.16

Published by Admin on July 31, 2016
Performance
 
Strength/ Skill:
A) 3 sets of:
Turkish Get-Ups x 2 reps each arm
Rest 60 seconds
Double-Under Practice x 60 seconds
Rest 60 seconds
 
B) E2MOM 10min.
Snatch 1.1.1
 
MetCon:
For time:
Row 30 Calories
30 Burpees
30 Wall Ball Shots
30 Kettlebell Swings 24/16
30 Ring Dips
30 Toe to Bar
 
Classic
 
Strength/ Skill:
A) 3 sets of:
Turkish Get-Ups x 2 reps each arm
Rest 60 seconds
Double-Under Practice x 60 seconds
Rest 60 seconds
 
MetCon:
For time:
Row 30 Calories
30 Burpees
30 Wall Ball Shots
30 Kettlebell Swings 24/16
30 Ring Dips
30 Toe to Bar


WOD 27.07.16

Published by Admin on July 31, 2016
Performance
 
Skill:
4 Rounds of:
1min. Handstand Hold / Walk
1min. Roll to Candle Stick
1min. Skin the Cat
 
Strength:
Deadlift
5-8 reps @ 60%
5-8 reps @ 65%
5-8 reps @ 70%
 
MetCon:
For time:
100 FR Lunges E(50/35) Rx(40/30) S(30/20)
(For bar droping do 10 penalty Burpees)
 
Basic
 
Skill: 
Med Ball Clean
KB Swing
 
MetCon: 
Team of 2, 20min. AMRAP of: 
5 MedBall Clean 
7 V-Ups 
9 KB Swings 
 
 
 


WOD 19.07.16

Published by Admin on July 31, 2016

Der 8.30 Uhr Kurs trifft sich morgens in der Box, da es bestimmt noch zu kalt sein wird.

Für die anderen Kurse gilt folgendes:  

"Surprise WOD" am Kanal 

Wir treffen uns für die 17:30 Uhr und 19:00 Uhr Kurse am Kanal.

(Der 20:30 Uhr Kurs wird ausnahmsweise ausfallen, da nur eine Person angemeldet war! Ich hoffe das ist in Ordnung?! )

Adresse : Lippetal 22 46282 Dorsten

Schwimmbrille und Badesachen nicht vergessen! 

Gegebenfalls auch die Schwimmflügel nicht vergessen! ;-) 



WOD 18.07.16

Published by Admin on July 31, 2016
Performance &Classic
 
Strength/Skil:
Front Squat
5 reps @ 55%
3 reps @ 65%
1 rep @ 75%
1 rep @ 85%
1 rep @ 90%
1 rep @ 95%
Test 3-RM
 
MetCon:
 
10 Rounds for time of:
3 Squat Clean and Jerks E100/70 RX80/55 S50/35
4 Box Jumps (30″/24″)
 
Basic
 
Skill:
 
Shoulder Press - Push Press - Push Jerk
 
MetCon:
Team of 2, 20min. AMRAP of:
10 Shoulder to Overhead
10 Box Jumps
10 Toe to Bar


WoD 14.07.16

Published by Admin on July 31, 2016
Performance & Classic
 
Strength/Skill:  
15min. to build a 'heavy'
Snatch x1rep
 
 MetCon: 
“Commitment”
EMOM 10min.
8 Chest-to-Bar Pull-Ups
2 Snatches*
 
*Score: Weight x Reps (You just have 2 attempts each minute, weight must stay the same)


WOD 12.07.16

Published by Admin on July 31, 2016
Performance
 
Strength Skill:
 
E2MOM 12 min.
3-Position Snatch @ 70-75% of 1-RM Snatch
 
Back Squat:
5 reps @ 55%
3 reps @ 65%
1 rep @ 75%
1 rep @ 85%
1 rep @ 90%
1 rep @ 95%
1 rep @ 101-102%
 
MetCon:
“2014 Team Series Event 4”
30 Calorie Row
30 Bar-Facing Burpees
30 Hang Cleans 60/40kg
 
Demo:
 
 
Classic
 
Strength/Skill:
 
Back Squat:
5 reps @ 55%
3 reps @ 65%
1 rep @ 75%
1 rep @ 85%
1 rep @ 90%
1 rep @ 95%
1 rep @ 101-102%
 
MetCon:
“2014 Team Series Event 4”
30 Calorie Row
30 Bar-Facing Burpees
30 Hang Cleans 60/40kg


WOD 11.07.16

Published by Admin on July 31, 2016
Performance
 
Strength/Skill:
 
A) E2MOM 20min.
Power Clean + Jerk
 
B) 10 min to find a heavy
Back Squat x 1 rep
 
C) 3 Sets of:
Back Squat x 3 reps @ 85-90%
 
MetCon:
3 Rounds for time of:
5 Strict Handstand Push-Ups
10 Burpee Box Jump-Overs (24″/20″)
10 Chest-to-Bar Pull-Ups
12 FR Lunges E70/50 RX60/40 S40/30
 
Basic 
 
Skill: 
 
Snatch
 
MetCon: 
Team of 2, 20min. AMRAP of: 
3 Burpees over the bar 
6 MH Power Snatches
9 Toe to Bar
 
 


WOD 07.07.16

Published by Admin on July 31, 2016
Performance
 
Strength/Skill:
 
A)E2MOM 10min.
2 Snatch Lift to MH + Snatch
 
B) E2MOM 10min.
Snatch x 1 rep
 
C) 10min to find 2 RM OH Squat
 
MetCon:
5 Sets for time of:
100 Double-Unders
8 Muscle-Ups
Rest 2 min.
 
Classic
 
10min to find 2 RM OH Squat
 
MetCon:
5 Sets for time of:
100 Double-Unders
8 Muscle-Ups
Rest 2 min.
 
 


WOD 06.07.16

Published by Admin on July 31, 2016
Performance
 
Strength/Skill:
3 Sets for times of:
2 Legless Rope Climbs
4-6 x (Muscle-Ups + 2 Ring Dips)
5-10m Handstand Walk
Rest 2 min.
 
MetCon:
5min. AMRAP of:
30 Deadlifts E100/70 RX80/60 S60/40
40 Toes to Bar
50 Box Jumps (24”/20”)
 
Rest 2min.
 
5min. AMRAP of: :
15 Bench Presses BW/0,75BW
30 Pull-Ups
 
Rest 2min.
 
5min. AMRAP of:
Row ME
 
Basic
 
3 Position Clean
 
MetCon:
Team of 2, 20min. AMRAP of:
5 High Hang Power Cleans
5Front Squats
5 V-Ups


WOD 05.07.16

Published by Admin on July 31, 2016
Performance
 
A) E2MOM 20min.
Clean Pull + Hang Clean + Clean + Jerk @ 80%
 
B) In 15min. Build to a "heavy"
Back Squat x 1 rep
 
then...
 
E2MOM 6min.
Back Squat x 3 reps @ 85%
 
EMOM 21min.
Min 1 30 Double-Unders + 10 KB Swings
Min 2 8 Burpee Box Jump-Overs
Min 3 5 Push Press + 5 FR Lunges E60/40 RX40/30 S30/20
 
Classic
 
In 15min. Build to a "heavy"
Back Squat x 1 rep
 
then...
 
E2MOM 6min.
Back Squat x 3 reps @ 85%
 
EMOM 21min.
Min 1 30 Double-Unders + 10 KB Swings
Min 2 8 Burpee Box Jump-Overs
Min 3 5 Push Press + 5 FR Lunges E60/40 RX40/30 S30/20


WOD 04.07.16

Published by Admin on July 31, 2016
Performance
 
A) E2MOM 20min.
Snatch from Mid Hang (Blocks) x 2 reps
 
B) 3 Sets of:
Shoulder Press x 8-12
Rest 1min.
Reverse Flys x 8-12
Rest 1min.
 
MetCon:
E5MOM 25 min.
Row 500 Meters
10 Strict Chin-Ups
 
Basic
 
Skill:
 
Med Ball Clean - KB Swing
 
MetCon:
Team of 2 alternating 20 min. AMRAP of:
10 Med Ball Cleans
10 KB Swings
10 Burpees