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WOD Fotos September 2019

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WORKOUT OF THE DAY

Mittwoch, 13. November 2019

A:
10min Headstand Practise

B:
3 sets of 5min ON (AMRAP), 2:30min REST:
10 KB Snatches
10 Single Arm Thrusters
10 KB Single Arm Russian Swings (5per Side)
10 Single Arm KB Rows

Find a steady pace and all exercises are 5 reps per side.
Move on where you stopped on the previous set.


Bootcamp HIIT

7min ON / 2min OFF:
1: Ski, Row, Assault Bike or Bike
2: AMRAP:
10 Plate Ground2 Overhead
10 Sprints lateral over BOSU
10 Plate Rows
10 Burpees
3: Ski, Row, Assault Bike or Bike
4: AMRAP:
1 Min. Jumpe Rope (Singel and DUs)
10 V-ups
10 Slamballs

Focus on device:
Max. Calories 


GYMNASTIC WOD

A:
Ring Muscle Up: technical coaching

B:
In teams of 2 for time 27 – 21 – 15
DL @ 1-1,5xBW + Thrusters @ 40/30kg
T2B + ring false grip hold

C:
2 RFQ
Ring Dips (max reps, 1/2 max rep, 1/4 max rep)
Tuck Crunches (max reps, 1/2 max rep, 1/4 max rep)
20” single arm HSH (l/r)

Dienstag, 12. November 2019

A:
3-3-3-3-3 Bench Press @31X1 (controlled and slow descent, RPE 7-8)
Start every 2min.

B:
In Teams of 2, AMRAP in 18min of:
3 Weighted Pull-ups (with one DB)
6 Push-ups on DBs
9 Double DB Squats

Alternate full rounds.


OLYMPIC WEIGHTLIFTING WOD

A:
Power Clean + Hang power clean + 2 power Jerk
Go every 2 min for 8 sets

B:
“Barbell Cycling “
5 rounds of
12 Deadlift
30 sec. rest
9 Hang Power Clean
30 sec. rest
6 Puch Jerk
Rest 2 min.

Montag, 11. November 2019

A1:
4-4-4-4 Front Squats @2111 (controlled descent and don’t go over RPE 7-8)
A2:
5-5-5-5 KB See-Saw Row with band on knees @30X1 (each arm)
Start every 1:30min one of the exercises (alternating)

B:
4 rounds for time of:
50 Single-Unders
10 Burpees
40 Lunges
10 Burpees
30 Sit-ups
10 Burpees

Find a steady pace!


STRENGTH WOD

A1:
Deadlift 1RM, then -25% for 5

A2:
Bench press
Set 1: (85% x 2) rest 2 minutes and then (70% x 6)
Set 2: add 5 kg if possible
Set 3: add 5 kg if possible

B:
3 Rounds of:
8 TnG DL work up to a challenging weight
6 ring dips
8 ring row
You go I go setup in part B


Bootcamp HIIT

7min ON / 2min OFF:
1: Ski, Row, Assault Bike or Bike
2: AMRAP:
5 Pull ups
10 Push ups
15 Squats
3: Ski, Row, Assault Bike or Bike
4: AMRAP:
45 sec. Wildropes
45 sec. DB Plank Push and Pull

Focus on device:
1 Min. easy
1 Min. all out

LETZTE NEWS

Benchmark Week 2019 No. 3

OPEN WOD 20.4