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WOD - 17.1.2019

17 leden 2019

Weightlifting

Overhead Squat (BTWB): 5-5-4-4-3-3-2-2-1-1
WEIGHTLIFTING
1. Warm Up:
a) General Warm Up
b) Barbell Yoga
2. Technique & Sets
a) Power Clean & Squat Clean
b) 1RM for complex: Power Clean + Hang Squat Clean + Squat Clean
3. Back Squat
5x3 @80

WOD - 16.1.2019

16 leden 2019

Gymnastics – Weightlifting – Metabolic 18min AMRAP of (BTWB): 18 Air squat 6 Deadlift 35/20 6 Hang Clean 35/20 6 Push Jerk 35/20 36 Double Unders

WOD - 15.1.2019

15 leden 2019

Weightlifting – Metabolic 14min EMOM of (BTWB): 1st: 5 Squat Snatch/ Power Snatch 2nd: 8-12cal. Row/ Assault/ Ski/ Bike Erg

WOD - 14.1.2019

14 leden 2019

Gymnastics For time of (BTWB): 30 Box Jump Over 1:1 Rest 60 Box Jump 1:1 Rest 90 Box Step Up/ Step Down

WOD 12.1.2019

12 leden 2019

Gymnastics – Weightlifting „Elizabeth“ – For time of (BTWB): 21-15-9 Squat Clean 60/40 (45/30) 21-15-9 Ring Dips/ Bench Dips

WOD - 11.1.2019

11 leden 2019

Metabolic Assault Bike (BTWB): 6min AMRAP for ME cal. 6min Rest 9min AMRAP for ME cal. 9min Rest 12min AMRAP for ME cal. *Result = Total cal.

WOD - 10.1.2019

10 leden 2019

Weightlifting – Metabolic – Gymnastics

„Filthy Fifty“ – For time of (BTWB):
50 Box Jumps
50 Jumping Pull Ups
50 KettleBell Swing
50 Walking Lunges
50 Knee to Elbows
50 Push Press
50 Back Extension
50 Wall Ball
50 Burpee
50 Double Unders
WEIGHTLIFTING
1. Warm Up:
a) General Warm Up
b) Barbell Yoga
2. Technique & Sets
a) Power Snatch
b) Double Isabel
3. Back Squat
5x3 @75

WOD - 9.1.2019

09 leden 2019

Metabolic – Gymnastics 4 Rounds for time of (BTWB): 12x 6m Shuttle Run with Air squat 12 Jumping Bar Muscle Ups

WOD - 7.1.2019

07 leden 2019

Gymnastics – Weightlifting – Metabolic For time of (BTWB): 50-40-30-20-10 Sit Ups 20-20-20-20-20 Medball Clean 9/6kg 50-40-30-20-10 Double Unders

WOD 5.1.2019

05 leden 2019

Gymnastics - 25min Practice Rope Climb/ Legless Rope Climb - 3min AMRAP (BTWB): ME Rope Climb/ Legless Rope Climb

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