Mittwoch
Warm up 5 Min Erg of Choice Technik Deadlift Strenght 20 Min to find your Daily 5RM Deadlift Score : lightest and heaviest weight Metcon 10 Min Amrap 5 Boxjumps 10 Burpees 20 Kettlebell Walking Lunges 16/12 kg
Dienstag
Dienstag W.O.D A) 5 Runden 20 Swings 10 Bent over Row B) 5 Runden 20 Swings into max strict Pullups C) 5 Runden 20 Swings into max Ringrows D) 200 Swings for Time E2M0M 15/12 cal Erg of Choice
Montag
Montag W.O.D A) 500 Russian Swings for Time T.C. 30 Min B) Gymnastic Skill Handstand
Samstag
Samstag Lifting meets Swing Challenge A) EMOM 12 Min 1: 5 hang Power Cleans Barbell Min 2: Amrap Kettlebell Swings Min 3: Rest B) EMOM 12 Min 1: 5 hang Power Snatch Barbell Min 2: Amrap Kettlebell Swings Min 3: Rest 10k Challenger Finisch for 500 Reps
May Brits Bitthday WOD
Happy Birthday May-Brit RX Teams of 2 Scale Teams of 3 E4MOM 24 cal Bike or. Row Change every Round For Time 26 C&J You Go I Go (60% 1RM) 5 Rope Climbs each 19 strict Pullups You Go I Go 98 Squats You Go I Go (Same Bar as C&J) Back or Front it’s […]
Vatertags-W.O.D For Time 500 KB Swings First 100 Reps every Time you Break your Set do 20m Sledpush 40/30 kg on the Sled Second 100 Reps every Time you Break your Set do 20 m Double KB Farmers Carry third 100 Reps every Time you Break your Set do 20m Sandbag Carry 60/45kg fourth 100 […]
Mittwoch Let’s do it Original one more Time 3 Rounds for Everybody 5 Rounds for 10k Challenger Every Round for Time After the Last one who Finish 3 Min Rest 10 KB Swings 3 Frontsquats 15 KB Swings 2 Frontsquats 25 KB Swings 1 Frontsquat 50 KB Swings Rest Swings any Style you want Load […]
Dienstag
Dienstag W.O.D If Cindy was a russian girl 20 Min Amrap 5 strict Pullups 10 Push ups 15 Kettlebell Swings * Change Swing Style every Round Russian – American- Hand to Hand ……………………………………………………………… 10k Challenger you know what to do ?
Montag warm up Kettlbell Clean Progession into 2-4-6-8-10-8-6-4-2 Russian Swings & alternating Box Step ups Workout Amrap 20‘ 4 alternating KB Power Clean + Box Step up 15 KB- Swings 10k Challenger Finish all 500 Reps
Teamwod meets Swing Challenge For Time Buy in 5 Rounds each not Syncro 20 Russian Swings 12/10 cal Bike into 100 Syncro American Swings every Break 5 Syncro Boxjumps 100 Syncro Hand to Hand Swings every Break 5 Syncro Wallballs 100 Syncro Russian Swings every Break 3 Syncro Burpees T.C. 40 Min 10 k Challenger […]