150601 – Fitness
WOD: A. Core strength & midline stability work B. Hang Power Snatch Technik C. For time (TC 10′): 75 Hang Power Snatches 20/15
150601 – Competition
WOD: A. Core strength & midline stability work B. Power Snatch – finde einen 1RM C. “Randy” – for time (TC 10′): 75 Power Snatches 35/25 D. Basic Strength: Back Squat 10×2 @90% 1RM Press 10×3 @85% 5RM + 2,5kg E. Mobility
150601 – Performance
WOD: A. Core strength & midline stability work B. Hang Power Snatch – finde einen 1RM C. For time (TC 10′): 75 Power Snatches 35/25 D. Basic Strength: Back Squat 10×2 @90% 1RM Press 10×3 @85% 5RM + 2,5kg
150530 – Competition
WOD: A. Superman / Hollow Position B. Pull-up and Muscle-up progression C. For time: 75 Basic Swings 24/16 50 Wallballs 25 Pull-ups 50 Box Jumps 75 SDLHP 24/16 50 Burpees 25 Pull-ups 50 Sit-ups 75 Double Unders D. Mobility
150530 – Performance
WOD: A. Superman / Hollow Position B. Pull-up progrssion C. For time: 75 Basic Swings 20/12 50 Wallballs 25 Pull-ups 50 Box Jumps 75 SDLHP 20/12 50 Burpees 25 Pull-ups 50 Sit-ups 75 Double Unders
150530 – Fitness
WOD: A. Superman / Hollow Position B. For time: 50 Basic Swings 16/8 30 Wallballs 10 Ring Rows 30 Box Step-ups / Box Jumps 50 Kettlebell Deadlifts 16/8 30 Burpees 10 Ring Rows 30 Sit-ups 50 Single Unders
150529 – Competition
WOD: A. Squat Therapy B. Backrack Lunges 6 – 6 – 6 – 6 C. In teams of two 10 RFT: 8 synchronised Burpees over the bar 16 Lunges 40/30 24 Knees to elbows/TTB D. Basic Strength: Deadlift 10×3 @80% ohne den Boden zu berühren Ring Dips 7×5 @80% + 5kg E. Mobility
150529 – Performance
WOD: A. Squat Therapy B. Backrack Lunges 6 – 6 – 6 – 6 C. In teams of two 10 RFT: 8 synchronised Burpees over the bar 16 Lunges 40/30 24 Knees to elbows/TTB D. Basic Strength: Deadlift 10×3 @80% ohne den Boden zu berühren Ring Dips 7×5 @80% + 5kg
150529 – Fitness
WOD: A. Squat Therapy B. Backrack Lunges 6 – 6 – 6 – 6 C. In teams of two 10 RFT: 8 synchronised Burpees over the bar 16 Lunges 30/20 24 Sit-ups/Knee raises
150528 – Competition
WOD: A. WOW – work on your weakness. B. 5 – 5 – 5 – … Shoulder Press – Push Press – Push Jerk Steigere das Gewicht nach jedem Satz. Starte mit strict Shoulder Press. Wenn du das Gewicht nicht mehr 5 mal schaffen kannst, mache 5 Wiederholungen Push Press weiter. Wenn du das Gewicht […]