28.04.2022 Gymnastics Metcon (AMRAP – Reps) 3-7 Toes-to-Bar Rest 10s 3-7 Toes-to-Bar Rest 10s 3-7 Toes-to-Bar Rest 10s 3-7 Toes-to-Bar Rest 60s | Choose a rep scheme and stick to it over all rounds | Ideally reps are performed unbroken
WOD WOD, 27. April 2022
27-04-2022 Weightlifting EMOM 15 (Weight) EMOM 15 1: 3 Snatch @55% 2: 2 Snatch @65% 3: 1 Snatch @75% Metcon Metcon (Time) For Time: 50 Box Jumps 40 Wall Balls 9/6 30 T2B 20 PowerCleans 40/30 10 Thrusters 40/30 TC:
WOD WOD, 26. April 2022
26-04-2022 Skill Accessory (Max reps) Accessory: 15 min For Quality 10 Band Strict Pull ups 10 Front Squats @60% 20 Weighted Russian Twist Metcon Metcon (AMRAP – Rounds and Reps) For Time: Teams of 2 One Work One Rest 2
WOD WOD, 25. April 2022
25-04-2022 Skill Metcon Metcon (Time) For Time: Teams of 2 One work one Rest: 150 cal Row *every 2:30 min 8 Synchro Burpees 150 cal Bike *every 2:30 min 10 Synchro DB Snatches 22,5/15 TC: 20
WOD WOD, 20. April 2022
20-04-2022 Skill Circle (Max reps) Circuit: 2 Rounds- 60sec. Work / 30 sec. Change 1. Overhead Lunges + Plate 2. Z-Press + 1 DB 3. Single Leg Good Morning + 1 DB or KB 4. Russian Twist 5. Heel overs
WOD WOD, 19. April 2022
19-04-2022 Skill Circle (Max reps) Circuit: 2 Rounds- 60sec. Work / 30 sec. Change 1. Single leg squat jumps 2. Barbell Rotation 3. Kopenhagen Plank 4. Goblet Squats + KB 5. Bent over Rows + 2 DB 6. Floor YTIs
WOD WOD, 14. April 2022
14.04.2022 Weightlifting Metcon (Weight) 4 sets 5 Strict Presses (3-5sec negative) rest: 2 minutes btw sets Start light and build to a heavy set of 5 Metcon Metcon (AMRAP – Reps) AMRAP 16 10 Box Jumps Over 14 Dumbbell Snatches
WOD WOD, 13. April 2022
13-04-2022 Gymnastics New Gymnastic (Max reps) Circuit: 2 Rounds- 60sec. Work / 30 sec. Change 1. Dual DB or KB Overhead Squats 2. Pallof Walk 3. Wall Sit + Plate 4. Hollow Rocks 5. Handstand Hold / Pike Hold 6.
WOD WOD, 12. April 2022
12.04.2022 Core Metcon 2 rounds 60sec on / 30sec off | Single Leg Squat Jump | Barbell Rotation | Kopenhagen Plank | Goblet Squat | Bent over Row | Floor YTI Metcon Metcon (Time) Team of 2 You go –
WOD WOD, 11. April 2022
11.04.2022 Core Metcon 2 rounds 60sec on | 30sec off | Single Leg Hip Thrust | Pallof Press | Plank + Heel Touch | Russian Twist | Bulgarian Split Squat | Gorilla Row Metcon Metcon (AMRAP – Reps) AMRAP 5