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WOD 14-6-2019

14 June 2019

Weightlifting – Metabolic 12min EMOM of (BTWB): 1st: 1x Squat Clean + 1x Push Jerk + 1x Split Jerk * *@70-75 of your 1RM Clean & Jerk 2nd: 15/12cal. Row

WOD 13-6-2019

13 June 2019

Gymnastics

„BARBARA“ – 5 Rounds of (BTWB):
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Air squats
3min Rest
WEIGHTLIFTING
1. Warm Up:
a) General Warm Up
b) BarbellYoga
2. Technique&Sets
a) Cluster
b) WOD: 30x Cluster for time
3. Back Squat
1RM

WOD 12-6-2019

12 June 2019

Metabolic – Gymnastic – Weightlifting 12min AMRAP of (BTWB): 200m Run 20sec. L-Sit 20 Alternating 1-Arm DB Snatch

WOD 11-6-2019

11 June 2019

Gymnastics – Weightlifting
3 Rounds for time of (BTWB):
2 Rope Climb
35 Wall Ball 9/6

WOD 10-6-2019

10 June 2019

Metabolic Assault Bike (BTWB): 10x E2MOM; 0:10 On/ 1:50 Off Result = ME cal. Assault Bike

WOD 8-6-2019

08 June 2019

Metabolic – Gymnastics Team of four person – for time of: 800m Run with sandbag 50 Synchro Jumping Bar Muscle Ups (two person rest) 200m Sled Pull (8x 25m) @100kg 800m Run with sandbag

WOD 7-6-2019

07 June 2019

Weightlifting 4 Rounds for quality of: 10 Single-Arm Snatch (R) 8 Single-Arm Rows (R) 10 Single-Arm Push Press (R) 8 Single-Arm Side Bend (R) 10 Single-Arm Snatch (L) 8 Single-Arm Rows (L) 10 Single-Arm Push Press (L) 8 Single-Arm Side Bend (L) *with DB light weight

WOD 6-6-2019

06 June 2019

Gymnastics – Weightlifting – Metabolic

16min AMRAP of (BTWB):
120 Single Unders
60m Farmer Carry with KettleBell 2x 24/16
20 Toes to Bar
WEIGHTLIFTING
1. Warm Up:
a) General Warm Up
b) BarbellYoga
2. Technique&Sets
a) Hang Snatch
b) WOD: TBA
c) Snatch Deadlift & Snatch Pull
3. Back Squat
5x3 @85

WOD 5-6-2019

05 June 2019

Weightlifting – Metabolic For time of: 40 Thruster 40/25kg 400m Run

WOD 4-6-2019

04 June 2019

Gymnastics 20min AMRAP of (BTWB): 5 Strict Pull Ups 10 Ring Dips 15 Squat Pistols

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