Monat: Dezember 2019

30-12-2019 Weekly Special : Cardio WOD Metcon Metcon (Time) Cardio WOD Teams of 2 For Time: Buy In: 3000m Row Then, perform 80 T2B 100 Box jumps overs 120 Pull ups 160 KB Swings 180 Push ups 200 Air Squats

27-12-2019 Weekly Special : Cardio WOD Metcon Metcon (Time) Cardio WOD Teams of 2 For Time: 200 Devils Press At 50 DP perform 15 Cal Row + 15 Cal Bike At 100 DP perform 25 Cal Row + 25 Cal

12 Bars of Christmas Metcon Metcon (Time) 1 1 2 1 2 3 1 2 3 4 1 2 3 4 5 1 2 3 4 5 6 1 2 3 4 5 6 7 1 2 3 4 5

23-12-2019 Weekly Special : Cardio WOD Metcon Metcon (Time) Cardio WOD Teams of 2 For Time: 3500m Row 8000m Bike Stop every 3 Min. for 10 Burpees and 5 Lanes Slamball run TC: 40 Min.

20-12-2019 Weekly Special : Clean Weightlifting Clean Complex (Weight) Clean Complex 1 Clean High Pull 1 Squat Clean 2 Jerk Metcon Metcon (Time) Teams of 2 2 Rounds 150 DU/300 SU 100 Slamball Deadlifts 70 Slamball to Target 50 Lunge

19-12-2019 Weekly Special : Clean Weightlifting Tall Clean ( 5×3 @light ) Tall Clean Rest as needed Metcon Metcon (Time) For Time 3 Rounds 20 DB squats 4 Power Cleans 20 TTB 4 Power Cleans 20 Burpees 4 Power Cleans

18-12-2019 Weekly Special : Clean Weightlifting Clean (Max Power Clean) Max Power Clean in 60 sec. Rest 60 sec. RX: @65% + Metcon Metcon (Time) For Time From 0:00-7:00 10-20-30 Lunge Wall Balls 12 Burpee Boxjumps between LBW sets From

17-12-2019 Weekly Special : Clean Weightlifting Clean (Weight) Metcon Metcon (AMRAP – Rounds) EMOM 10 Odd: 5 Burpees 20 Air Squats Even: 10 Push ups 10 Box step ups

16.12.2019 Weekly Special: Clean Weightlifting Clean Complex (5×4) 1 Deadlift 1 Clean High Pull 1 Squat Clean 1 Jerk 5 sets rest as needed btw sets start @50% of 1RM Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 13 12

13-12-2019 Weekly Special : TGU Gymnastics Weekly Special: TGU Progression (Max reps) Turkish get ups Metcon Metcon (Time) For Time AMRAP 7 70 OHS 40/30 Kg every Time you brake perform 10 Air Squats INTO AMRAP 7 60 KB Swings