Autor: weeanja

26-09-2022 Weightlifting 15 min Work on KB technik (Weight) 15 min Work on KB technik Metcon Metcon (Time) 3 Rounds for Time 15 (10, 5) KB Squatsnatches 24/16 30 DU/SU 15 SquatJumps 15 KB clean&Jerk Rest 2 min 30 KB

21-09-2022 Weightlifting Snatch Technik / Snatch Drills (Weight) Snatch Technik / Snatch Drills Metcon Metcon (Time) "Annie meets Isabel" 50 – 40 – 30 – 20 – 10 DU/SU – Sit ups 15 – 12 – 9 – 6 –

20-09-2022 Metcon Metcon (Time) Andy 300% "Andy300%" 4 Rounds 30/25 cal Row 9-12-15-18 HSPU/Pike TC:12 Rest 2 min 5 Rounds 9 Front Squats 7 Burpees over Bar 5 StO 50/35 (Hard) TC:12 Rest 2 min 4 Rounds 17/12 Cal Bike

19-09-2022 Weightlifting KB Drills/ Technik (Weight) KB Drills/ Technik Metcon Metcon (Time) 3 Rounds for Time: 15 DB/KB Thrusters 2×15/16 2x/10/12 20 Box Step ups 1×15/16 1×10/12 15 DL 2×15/16 2x/10/12 20 Box Step ups 5 BMU/ 10 C2B/ 15

WOD – Wed, Sep 14 C&J Technik/ C&J Drills (Weight) C&J Technik/ C&J Drills AMRAP 15 (AMRAP – Rounds and Reps) AMRAP 15 15 C&J @ 45% 12 C&J @ 55% 9 C&J @ 67% 6 C&J @ 77% AMRAP

WOD – Tue, Sep 13 Andy 200% (Time) 4 Rounds 2 Lanes Lunge Slam Balls 10/6 2 Lanes Broad Jump Slam Balls 2 Lanes run +Slamball TC: 10 Rest 2 3 Rounds 15/12 Bike Cal 20/17 Row Cal TC: 10

WOD – Mon, Sep 12 Supersatz (Weight) Supersatz: 4x 8/8 KB/DB single leg Hip Thrust (medium) 4x 10/10 KB/DB single arm Bent over row TC: 12 For Time (Time) 3 Rounds 15 Wall Balls 9/6 10 Box Jumps 5 BMU/

07-09-2022 Weightlifting Complex (Weight) 6 x E90sec. 1+1+1 1PowerClean+1 Hang Squat Clean+ 1 Front Squat @70% Metcon Metcon (Time) 1-2-3-4-5-6-7-8-9-10 HSPU/ Pike Pistol each Side Squat Clean 60/40 (Hard) TC: 20

06-09-2022 Metcon Metcon (Time) "Andy200%" AMRAP 6 1 Lanes Side crawl Banded KB Pull 32/24 1 Lanes KB Lunges Rest 1 AMRAP 6 4 Muscle ups/ 8 C2B 6 DB Thrusters 2×22,5/15 (Hard) 8 DB Snatches 1×22,5/15 Rest 1 AMRAP

05-09-2022 Weightlifting Complex (Weight) 6 x E90sec. 2+3 2 Snatch Balance + 3 Overhead Squat @ 70% Metcon Metcon (Time) 30 Wall Balls 9/6 30 Power Snatches 40/30 15 Wall Balls 15 Power Snatches Rest 2 min 2 Rounds 12