WOD

FOTOS ARCHIV

WOD Fotos September 2021

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WORKOUT OF THE DAY

Next Week’s Highlights

MONDAY
WOD: Team of 2 version of a Hero WOD

TUESDAY
STRENGTH: Clean / WOD: Tough descending ladder of 4 exercises.

WEDNESDAY
STRENGTH: Front Rack Lunges + Rows / 2x 6min AMRAP

THURSDAY
STRENGTH: Snatch / 5 RFT of mainly bodyweight excercises

FRIDAY
STRENGTH: DB Shoulder Press + Jumps / WOD: “Fight Gone Bad”

SATURDAY
STRENGTH: Back Squats + Core / Ladder of tough tripplet

 

Samstag, 18. September 2021

A:
6 sets of 6 Commando Pull-ups
6 sets of 6/6 GHD Single Leg Hip Extensions
Start a new round of both exercises every 2:30min.

B:
For time of:
30/24 Assault Bike / Bike
40 Wallballs
30/24 Assault Bike / Bike

Rest 3min.

Row 500m
40 KB Sumo Deadlift High-Pulls
Row 500m

Level 1: 16-20/8-12kg
Level 2: 24/16kg
Level 3: 32/24kg


ADVANCED CLASS

A:
Barbell Cycling- Power Clean & Jerk
12-9-6-4

B:
5 Rounds for time of:
400 m Run
14 Chest To Bar Pull-ups
16 DB Snatch 30/20kg

Freitag, 17. September 2021

A:
EMOM for 12min do:
2 Hang (Squat) Snatches
Squat is optional.

B:
For time:
30 T2B
40 DB Snatches
50 DB Box Step-overs (one DB)
40 DB Snatches
30 T2B

Level 1: 10/5kg
Level 2: 15/10kg
Level 3: 22.5/15kg

LETZTE NEWS

Reloaded: Gymnastic Class

New: Advanced Class

OPEN WOD 21.3 + 21.4