31-07-2020 Weekly Special: Deadlift Weightlifting Deadlift (Weight) EMOM 12 3/3 one legged DL @ 30% Metcon Metcon (Time) For Time 4 Rounds 20 DU/10x 1-1 SU-DU/40 SU 6 HSPU 6 C2B Pullups Directly into 4 Rounds of 20 DU/10x 1-1
WOD WOD, 30. Juli 2020
30-07-2020 Weekly Special: Deadlift Weightlifting Deadlift (EMOM 12) EMOM 12 Min 1-6 : 5 Deadlifts @ 60% Min 7-12 : 2 Deadlifts @ 80% Metcon Metcon (Time) For Time 21-15-9 Thrusters Sit ups Hang Power Clean 40/25 TC: 20
WOD WOD, 29. Juli 2020
29-07-2020 Metcon Metcon (Time) For Time 4 Rounds of 200 m run 6 T2B 8 Pullups 10 Burpee Broad jumps 12 Box jumps 14 Box pike push ups 20 DB Box step ups 1×22,5 200 m DB Farmers Walk 1x
WOD WOD, 27. Juli 2020
27.07.2020 Weekly Special: Deadlift Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 17 30 Double Unders 8 Kettlebell Swings 1 Thrusters add 1 Thruster each round Rx: Kettlebell: 32 / 24 kg Barbell: 50 / 30 kg
WOD WOD, 24. Juli 2020
24-07-2020 Weekly Special: Pull up Gymnastics Pull up (Max reps) E2MOM X 5 15 Kipping or butterfly Metcon Metcon (Time) For Time 21-15-9 C&J 50/30 C2B pullups Directly into 15-9-6 SDHP 50/30 HSPU TC: 20
WOD WOD, 23. Juli 2020
23-07-2020 Weekly Special: Pull up Gymnastics Pull up (Max reps) EMOM 10 Min 1-5 : 2strict+ 4 Kipping Min 6-10 : max strict + 4 kipping Metcon Metcon (Time) For Time 21-18-15-12-9-6-3 Deadlift 50/30 Overhead squats Burpees over the bar
WOD WOD, 20. Juli 2020
20-07-2020 Weekly Special : Pull ups Gymnastics Pull ups (EMOM 10) EMOM x 10 Min 1-5 : 6 Strict pullups Min 6-10 : 6 Kipping pullups Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 18 AMRAP 18 10 Wallballs 9/6
WOD WOD, 17. Juli 2020
17-07-2020 Weekly Special : TGU Gymnastics Heavy TGU (Max reps) 7/7 Heavy TGU 32/24kg TC: 10 Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 20 AMRAP 20 2 Rounds 50 DU / 100 SU 10 pogo burpees 16 StO 30/15
WOD WOD, 16. Juli 2020
16-07-2020 Weekly Special :TGU Gymnastics TGU (Max reps) EMOM 10 Min 1-5 : 3/3 turkish sit ups+ hip thrust Min 6-10 : 1/1 TGU Metcon Metcon (Time) For Time For Time 200 m run 2 Rounds DB DT 15/10 400
WOD WOD, 13. Juli 2020
13.07.2020 Weekly Special: Turkish Get Up Metcon Metcon (3 Rounds for reps) AMRAP 5 8 cal Bike 10 Air Squats rest: 3 minutes AMRAP 5 10 Kettlebell Swings 4 Goblet Squats rest: 3 minutes AMRAP 5 8 cal Row 5