WOD 12.12.2020
"AMRAP
Double Fight Gone Bad Style
In Teams of 2:
2min. of Max Cal Assault Bike
2min. of Max Pull-Ups/Ring ros
2min. of Max Front Squats 50/35
2min. of Max Lateral Burpees Over The Bar
2min. of Max Hang Power Cleans 50/35
2min. Rest
Repeat For 3 Total Rounds (36min.)"
WOD 11.12.2020
"Weightlifting Strict Press A1: 8-10 Strict Barbell Press --- 90s REST
---
A2: 10-12 Incline DB Seal Rows --- 90s REST ---
Metcon (Time) For Time:
21-18-15-12-9 Deadlifts RX: 70/50 Box Jumps Cal Row"
WOD 10.12.2020
"Get as far as possible in 15min...
10 Burpees
20 Wall Balls (20/14lb.)
10 Burpees
30 Alt. DB Snatches (45/30lb.)
20 Wall Balls
10 Burpees
40 Push-Ups
30 Alt. DB Snatches
20 Wall Balls
10 Burpees
50 Double Unders
40 Push-Ups
30 Alt. DB Snatches
20 Wall Balls
10 Burpees
WOD 9.12.2020
28min. EMOM:
Min. 1) 5 Back Squats out of the rack (60-65% of 1RM)
Min. 2) 12 Toes-To-Bar
Min. 3) 12/8 Cal Assault Bike
Min. 4) 12 American KB Swings 32/24
*45s práce v každé minutě"
WOD 8.12.2020
"Vzpomínáme jak se vzpírá
Every 5min. x 4 Rounds:
Row 500m
1 Round Of ""DT""
DT is:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
WOD 6.10.2020
Strength WEEK 3. – 22min For quality of:
30 Double Unders
1min 1-Arm OH Kett. Hold (R)
10 Heavy Slam Ball over Shoulder
1min 1-Arm OH Kett. Hold (L)
90sec. FLR High Plank
10 Down Up
WOD 5.10.2020
10min EMOM of:
1st.: 5-6 Devil Press
2st.: 16/12cal. Row
WOD 4.10.2020
4x TABATA, 1min Rest:
a) Tabata handstand push-ups
Rest 1 minute
b) Tabata Single leg squats
Rest 1 minute
c) Tabata Push ups
Rest 1 minute
d) Tabata Jumping lunges
WOD 3.10.2020
Team of two person - Pyramid Double Helen For time:
Run 1200 meters
63 Kettlebell swing 24/16
36 Pull-ups
Run 800 meters
42 Kettlebell swings 24/16
24 Pull-ups
Run 400 meters
21 Kettlebell swings 24/16
12 Pull-ups
WOD 2.10.2020
""SPRINT"" - For time of:
5-4-3-2-1 Cluster 40/25
10-8-6-4-2 Burpee Facing over Barbell
Time Cap 5min
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