30-10-2020 Weekly Special: Squat Weightlifting Squat (Weight) Squat Backsquats 4 x 6 Tempo Squats 6 sec.exzentric + Miniband toe kontroll @40% 40/40 sec. Box Planks between sets Start &end with Box Planks (5x 40/40sec.) Metcon Metcon (Time) For Time 50
WOD WOD, 29. Oktober 2020
29-10-2020 Weekly Special: Squat Weightlifting Squat (Weight) Squat 4 x 8/8 Box Pistols evtl. Weighted 40/40 sec. Box Planks between sets Start &end with Box Planks (5x 40/40sec.) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 15 6 Push ups
WOD WOD, 27. Oktober 2020
27.10.2020 Gymnastics Pistols *Strength / Mobility* A| Calf Eccentrics B| 1,5 Goblet Squats C| Hip Flexor Kicks *Skill* A| True Box Step Ups B| Seated Box Pistols C| Single Leg Roll Ons D| Assistet Pistols E| Box Pistols F| Pistols
WOD WOD, 26. Oktober 2020
26-10-2020 Weekly Special: Squat Weightlifting Squat (Weight) Squat 4x 8 Tempo Frontsquats 6 sec. Exzentric @50% 8/8 One legged Hip Thrust +DB between sets Metcon Metcon (Time) For Time 24-18-12-6 Power Clean 40/30 Burpees over Bar Perform Every Minute 5
WOD WOD, 23. Oktober 2020
23-10-2020 Weekly Special: Squat Weightlifting Squat (Weight) Squat 4 x 8/8 Box Pistols evtl. Weighted 40/40 sec. Box Planks between sets Start &end with Box Planks (5x 40/40sec.) Metcon (Time) 30-20-10 KB Swings 32/24 Box jumps Pullups Mountain Climbers (Try
WOD WOD, 22. Oktober 2020
22-10-2020 Weekly Special: Squat Weightlifting Squat (Weight) Squat 4x 8 Tempo Frontsquats 6 sec. Exzentric @50% 8/8 One legged Hip Thrust +DB between sets Metcon Metcon (Time) 21-18-15-12-9-6-3 Clean & Jerk 30/20 Sit ups Pogo jumps over Bar (Go unbroken
WOD WOD, 20. Oktober 2020
20.10.2020 Gymnastics Handstand Push Up *Strength" Handstand Push Up Complex 12 rounds 1 Pausing Strict Handstand Push Up 1 Strict Handstand Push Up 1 Kipping Handstand Push Up start every 45 seconds *Skill* A| Seated Dumbbell Presses B| Pike Push
WOD WOD, 19. Oktober 2020
19-10-2020 Weekly Special : Squat Weightlifting Squat (Weight) Squat 3 x 6 Tempo Backsquats/ 6 sec.exzentric + Miniband toe kontroll @40% 40/40 sec. Box Planks between sets Start &end with Box Planks (5x 40/40sec.) Metcon Metcon (Time) For Time 40
WOD WOD, 16. Oktober 2020
16-10-2020 Weekly Special: Deadlift Weightlifting Deadlift (Weight) 2x 6 – 4 – 2 Zercher Good Morning/ go heavy 2 min Rest between sets, do 6 Strict T2B in your 2 min rest time Metcon Metcon (Time) 5 Rounds 20 Sit
WOD WOD, 15. Oktober 2020
15-10-2020 Weekly Special: Deadlift Weightlifting Deadlift (Weight) 2 x 6 – 4 – 2 Deadlift / go heavy 80-90-100% 2 min Rest between sets, do 6 plank slides between your 2 min rest time