WOD

 

19.07.2016

1)

EMOM 20

20 Kettlebell Swings 

1-3 Wallclimbs

10 Alternating Reverse Lunges with KB Goblet Hold

40 seconds of Prone Plank 

 

2)

3 Sets

10 KB Pushpress 

10 KB Bent over Rows

 

18.07.2016

1)

Every 2:30 for 5 Sets

Backsquat x 2

 

2)

3 Rounds 

400 m

15 Toes to Bar

9 Frontsquats 72,5/50 kg

 

 

15.07.2016

1)

Teams of 2

AMRAP 20

250 m Row

*Partner Farmers KB Hold

50 Toes to Bar

*Partner Bar Dead Hang

100 Box Jumps

*Partner Squat Hold

 

 

14.07.2016

1)

3x10 Deadlift

 

2)

5 Rounds

10 Sumo Deadlift Highpulls 35/20 kg

15 Wallballs 20/14 "

 

2)

3 Sets

Seated Leg Lifts x 15 (slow and controlled)

 

 

13.07.2016

1)

Every two minutes for 12 minutes

2 Clean Pulls + Clean

 

2)

AMRAP 2

Double Unders

AMRAP 4

Cleans @ 75 %

AMRAP 2

Double Unders

 

12.07.2016

1)

10-8-6-4-2 

Bench Press

*Frontsquat-Hold 30-60 seconds after each set

 

2)

 AMRAP 6

6 Hand Release Pushups

6 Box Jumps 24/20 "

 

11.07.2016

1)

5x3 Weighted Ring Dips

5x3 Weighted Pullups

 

2)

3 Rounds

Run 400

20 Kettlebell Swings

10 C2B Pullups

 

3)

3x20 Banded Good Mornings

 

08.07.2016

1)

Teams of 2

AMRAP 10

100 Kettlebell Swings 24/16 kg

100 Box Jumps 24/20 "

Rest 5

AMRAP 10

200 Double-Unders

20 Muscle-Ups

 

07.07.2016

1)

Five sets of:
Back Squat x 10 reps @ 30X0
Rest 30 seconds
Single-Arm Kettlebell Rows x 10 reps each arm @ 2111
Rest 30 seconds
Heavy Double Kettlebell Swings x 10 reps
Rest 30 seconds
Kettlebell Shoulder Press x 10 reps @ 20X1
Rest 2 minutes

 

06.07.2016

1)

6 Sets

Clean Complex

Clean + Hang Clean + Frontsquat

 

2)

AMRAP 12

Hang Power Clean from 1 to 5

with approximately 75% of your 1-RM Power Clean
Every time the barbell hits the floor, perform 5 Burpees

 

05.07.2016

1)

For Time

800 m Run

10 Rounds

4 strict Pullups

6 Pushups

12 Airsquats

800 m Run

 

2)

3x15 Bent Over Row

 

27.06.2016

1) 6x2 Tempo Frontsquat 52x1

 

2) amrap 6

6 Toes to bar

12 Wallballs

 

3) 2x50 Banded pull aparts

 

 

 

04.07.2016

1)

Frontsquats 

5x2

 

2)

AMRAP 8

2 Wallballs

2 Toes to Bar

4 Wallballs

4 Toes to Bar

6 ...

 

3)

3x20 Romanian Deadlift

 

 

 

22.06.2016

1)

Every 2 min for 24 min

Power Clean + Push Jerk

 

2)

AMRAP 6

1 Power Clean

1 Toes to Bar

2 Power Clean

2 Toes to Bar

3 ...

3 ...

...