Archiv

Juni 2013
Juli 2013
August 2013
Oktober 2013
Februar 2014
März 2014
Mai 2014
Juni 2014
September 2014
Oktober 2014
November 2014
Dezember 2014
Januar 2015
April 2015
Mai 2015
Juli 2015
August 2015
September 2015
Oktober 2015
Januar 2016
März 2016
April 2016
Mai 2016
Juni 2016
Juli 2016
August 2016
September 2016
Oktober 2016
Januar 2017
Februar 2017
März 2017
April 2017
Juni 2017
 

Facebook

 
Impressum/Disclaimer

WOD 29.09.16

Published by Admin on September 30, 2016

Performance&Classic

 

Strength/Skill:

E3MOM 15min

Back Squat @31X2

 

Team of 2 for time:

100 Burpees

200 Kettlebell Swings

300 Squats

600 Meter Run*

300 Squats

200 Kettlebell Swings

100 Burpees

 

*6x 100m



WOD 28.09.16

Published by Admin on September 30, 2016
Performance
 
Strength/Skill:
L-Pull-Ups x 5 reps Kettlebell Clean and Press x 5 @ Run 100m E2MOM 12min.
Snatch Pull x 3 100-110%
 
MetCon: 7min. AMRAP of: 30 Wall Ball Shots 20 Box Jumps 10 Toes to Bar
 
Basic
 
Skill:
Clean
 
MetCon:
Team of 2, 20min. AMRAP of:
10-20-30-40-50-60
Clean
Wall Ball Shots
Toe to bar
Box Jumps


WOD 27.09.16

Published by Admin on September 30, 2016
Performance & Classic 
 
Strength/Skill:
20 min. to build to today’s 1-RM Snatch
 
MetCon:
For time:
5 Shoulder to Overhead E80/60 Rx60/40 S40/30
10 Power Cleans E80/60 Rx60/40 S40/30
15 Burpees over the bar
400m Run
15 Burpees over the bar
10 Power Cleans
5 Shoulder to Overhead


WOD 26.09.16

Published by Admin on September 30, 2016
Strength/Skill:
A)E3MOM 15min.
Pause Front Squats x 4-6 reps @ 31X2
 
B) EMOM 10min.
Strict Pull Ups x ME @2020
Strict Ring Dips x ME @2020
 
MetCon:
Team of, 3 Sets each of:
Against a 3min. running clock:
Row 500 Meters
Snatch x Max reps E60/40 RX40/30 S30/20


WOD 22.09.16

Published by Admin on September 30, 2016
Performance
A) 10min. to find 1RM Power Clean
 
B) E3MOM 15min. of:
Pause Back Squats 31X2
 
MetCon:
21-15-9
Kettlebell Swings (32/24 kg)
Push-Ups
Pull-Ups
 
Classic
10min. to find 1RM Power Clean
 
MetCon:
21-15-9
Kettlebell Swings (32/24 kg)
Push-Ups
Pull-Ups


WOD 21.09.16

Published by Admin on September 30, 2016
Performance
 
Strength/Skill
A) Max weight in 15min of:
3 MH Hang Snatch
 
B) 15min. to find a 5RM of:
Push Press
 
MetCon:
EMOM 15min.
Min. 1 Row 200/150m or 15/10 Cal of Air Bike
Min. 2 Handstand Push-Ups x 10 reps
Min. 3 Double-Unders x 40 reps
 
Basic
 
Skill:
Med Ball Clean
KB Swings
 
MetCon:
Team of 2, 20min. AMRAP of:
10 Med Ball Cleans
10 KB Swings
10 V-Ups


WOD 20.09.16

Published by Admin on September 30, 2016
Performance & Classic
 
Strength/Skill:
E2MOM 12min. of:
Weighted Pull Ups x 5
Weighted Hollow Rock Hold x 30sec.
 
MetCon:
30min. AMRAP Team of 3
Partner A:
10 Box Jumps
5 Pull-Ups
 
Partner B:
10 Burpees
5 Ground to Overhead
 
Partner C:
200m Run
 
Teammates can only rotate after the running partner returns.


WOD 19.09.16

Published by Admin on September 30, 2016
Performance
 
A) E2MOM 12min. of:
Clean&Jerk
 
B) 4 Sets of:
Pause Front Squats x 5 reps @ 31X2
Rest 3 min.
 
MetCon:
10min. AMRAP of:
40 Double-Unders
30 Wall Balls
20 Ring Dips
 
Classic
 
4 Sets of:
Pause Front Squats x 5 reps @ 31X2
Rest 3 min.
 
MetCon:
10min. AMRAP of:
40 Double-Unders
30 Wall Balls
20 Ring Dips
 
Basic
 
Skill:
Sumo-Deadlift-High-Pull (SDHP)
Handstand Push Up (HSPU)
 
MetCon:
Team of 2
20min. AMRAP of:
10 SDHP
10 HSPU
10 Sit-Ups


WOD 15.09.16

Published by Admin on September 30, 2016
Performance
 
A) 6 Sets of:
3-Position Snatch
Rest 2min.
 
B) E2MOM 20min.
1- Strict Pull Ups x 5reps
2- Back Squats x 5reps
 
MetCon:
10min. AMRAP of:
7 Overhead Squats E60/40 RX50/35 S40/20
7 Box Jumps (24″/20″)
7 Toes to Bar
 
Classic
 
6 Sets of:
3-Position Snatch
Rest 2min.
 
MetCon:
10min. AMRAP of:
7 Overhead Squats E60/40 RX50/35 S40/20
7 Box Jumps (24″/20″)
7 Toes to Bar 


WOD 14.09.16

Published by Admin on September 30, 2016
Performance
 
Strength/Skill:
E2MOM 12min. of:
Clean + Hang Squat Clean + Shoulder to Overhead
 
MetCon:
Team of 2, 4 Rounds each of:
Row 250 Meters
KB or DB Single-Arm Push Press x 5 reps@ E32/24 RX24/16 S16/12
Goblet Squats x 10 reps
Run 200 Meters
 
Basic
 
Skill:
Deadlift - Kipping
 
MetCon:
Team of 2, 20min. AMRAP
Deadlift x 5
Toe to Bar x 7
Run 100m


WOD 13.09.16

Published by Admin on September 30, 2016
Performance
 
Strength/Skill:
 
E2MOM 12min.
Snatch + Hang Squat Snatch + Overhead Squat
 
E3MOM 15min.
20 KB Walking Lunges
15 Ring Dips
 
MetCon:
Team of 2, 10 Rounds for time:
20 Kettlebell Swings (24/16 kg)
15 Wall Ball Shots (9/6kg)
 
Classic
 
E3MOM 15min.
20 KB Walking Lunges
15 Ring Dips
 
MetCon:
Team of 2, 10 Rounds for time:
20 Kettlebell Swings (24/16 kg)
15 Wall Ball Shots (9/6kg)


WOD 12.09.16

Published by Admin on September 30, 2016
Performance
E2MOM 20min.
1 – Shoulder Press x 3-5 reps
2 – Strict Toes to Bar x 10-15 reps
 
MetCon:
8min. AMRAP of:
10 Thrusters E50/35 RX40/30 S30/20
15 Pull-Ups
50 Double-Unders
 
Basic
Skill:
Shoulder Press - Push Press - Push Jerk
 
MetCon:
Team of 2, 20min. AMRAP of:
50 Shoulder to Overhead
50 Box Jumps
50 Ring Rows
50 Sit-Ups


WOD 08.09.16

Published by Admin on September 30, 2016
Performance & Classic
 
Strength/Skill:
E2MOM 20min.
Power Clean x 1.1.1.1
Weighted Pull-Ups x 2-3 reps
 
 
MetCon:
3 Rounds for time of:
10 Power Cleans E70/50 RX60/40 S50/35
10 Burpee Box Jumps


WOD 07.09.16

Published by Admin on September 30, 2016
Performance
 
E3MOM 18min.
Snatch Balance + OHS x 2-4
 
MetCon:
AMRAP 15 min. of:
10 Pull-Ups
10 Alternating KB-Snatches 24/16kg
10 Box Jump Overs
 
Basic:
 
Skill:
Air Squat - Front Squat - Back Squat - Overhead Squat
 
MetCon:
Team of 2, 10 min. AMRAP of:
 
Front Squat x 5
Pull Ups or Ring Rows x 7
(Alternate Rounds and hold Plank Position while your partner is working)


WOD 05.09.16

Published by Admin on September 30, 2016
Performance
 
Strength/Skill:
4 Sets of:
Push Press x 3-5 reps
Rest 60 sec
Weighted Chin Ups x 3-5 reps
Rest 60 sec
 
MetCon:
For time:
10 Wall Ball Shots (9/6kg)
1 Ring Dip
9 Wall Ball Shots
2 Ring Dips
8 Wall Ball Shots
3 Ring Dips
1 Wall Ball Shot
10 Ring Dips
 
Basic
 
Skill:
Snatch
 
MetCon:
Team of 2, 20min. AMRAP
Hang Power Snatch x 5
Air Squats x 10
Sit Ups x 10