WOD

 

10.08.2016

1)

4 Sets

Benchpress x 3

Bent over Row x 8-10

Rest as needed

 

2)

For Time

50 Toes to Bar

50 Box Jumps

50 Abmat Situps

50 Box over Jumps

 

 

09.08.2016

1)

6 Sets

Strict Press x 3

 

2)

AMRAP 8

5 Burpee over Bar

10 Thruster 42,5/30 kg

30 Double Unders

 

08.08.2016

1)

3 Sets not for Time

5 Weighted Pullups

5 Weighted Ring Dips

10 Strict Toes to Bar

 

2)

For Time (Cap 15)

20 Pullups

30 Pushups

40 Airsquats

400 m Run

20 C2B Pullups

30 Pushups

40 Airsquats

400 m Run

20 Toes to Bar

30 Pushups

40 Airsquats

400 m Run

 

 

04.08.2016

1)

Benchpress 5x5

Work on mobility between sets

 

2)

4 Rounds

10 Ring Dips

20 Toes to Bar

30 Double-Unders

 

 

03.08.2016

1)

Every 2 min for 8 min

High Hang Clean + Hang Clean

Every 2 min for 8 min

Hang Clean + Clean

Every 2 min for 8 min 

Clean

Every 2 min for 8

4 Frontsquats

 

2)

6-8 Bent Over Rows

6-8 Good Mornings

 

02.08.2016

1)

5 Rounds

200 m Row

10 Pushups

10 Pullups

20 Goblet Squats 24/16 kg

Rest 3 min

 

2)

3 Sets

60 sec Goblet Squat Hold

 

 

 

01.08.2016

1)

Pushpress 

5-4-3-2-1

 

2)

5 Rounds

12 Pushpress 42,5/30 kg

12 Kettlebell Swings 32/24 kg

 

3)

2 Sets

30 x Banded Pull Downs

30 x L-Seated Leg Lifts

 

28.07.2016

1)

Skill

Handstand Hold, Handstand Walk, etc, ...

 

2)

3 Rounds

90 seconds Row for cal

90 seconds Rest

90 seconds Ring Dips

90 seconds Rest

90 seconds Burpee Box Jumps 24/20"

90 seconds Rest

 

27.07.2016

1)

5 Sets

Hang Clean + 2 Frontsquat

 

2)

4 Rounds

30 Wallballs

15 Hang Power Cleans @ 52,5/35 kg 

 

3)

3 x 30 Banded Pull Aparts

 

26.07.2016

1)

Every 3 min for 36 min

I. Row 40/25 cal 

II. 40 Double Unders + 20/15 Pushups

III. Run 400 m

iV. 20 Toes to Bar + 20 Pushpress 42,5/30 kg

 

25.07.2016

1)

5 Sets

Deadlift x 3

Strict Ring Pullups x ME

 

2)

3 Rounds

15 Pullups

30 Kettlebell Swings 24/16 kg

 

 

 

 

21.07.2016

1)

3 Sets

4-6 Benchpress

30 Banded Pull Aparts

 

 

2)

5 Rounds

500 m Row

10 Burpees

10 Chest to Bar

 

22.07.2016

1)

For Time

Teams of 2

30 cal Row (each)

60 Handstand Pushups

90 Kettlebell Swings 32/24 kg

Rest 5 min

30 cal Row (each)

60 Ring Dips

90 Sumo Deadlift Highpulls 32/24 kg

 

 

20.07.2016

1)

5 Sets

Hang Clean + Frontsquat

 

2)

3 Rounds

20 Abmat Situps

20 Hang Power Cleans 52,5/35 kg

20 Pushups

 

3)

3 x 20 Banded Good Mornings