Blog

WOD 17.10.2017

a) back squat
3-3-3+ @ 70-80-90% (of 90% of (1RM + 5kg))

b) 3 rounds for time
400m run
20 overhead squats 40/30
20 toes to bar

WOD 16.10.2017

a) "Beast of Berlin" Q 17.3 rx'd
for time
27,24,21,18,15,12,9,6 reps
alt. db snatches 25/15
6,9,12,15,18,21,24,27 reps
handstand push ups

or

"Beast of Berlin" Q 17.3 scaled
27,24,21,18,15,12,9,6 reps
alt. db snatches 15/10
6,9,12,15,18,21,24,27 reps
hand release push ups

b) 3 sets
15 weighted glute bridges 25/15
30sec chin over bar hold

WOD 15.10.2017

a) 5 rounds for time
400m run
20 plate overhead lunges 20/15
10 burpees on plate

b) 3 sets
30sec weighted plank 20/15
30 russian twists 20/15

WOD 14.10.2017

a) "Cindy XXX" in teams of 2
amrap 30min
5 pull ups
10 push ups
15 squats
10 pull ups
20 push ups
30 squats
15 pull ups
30 push ups
45 squats
20 pull ups
40 push ups
60 squats
*add 5 pull ups, 10 push ups and 15 squats to every round

WOD 13.10.2017

a) back squat
5-5-5+ @ 65-75-85% (90% of 1 RM + 5kg)

b) amrap 10min
3,6,9,12,15... reps
clean and jerks 60/40
box jump overs 60/50

WOD 12.10.2017

a) work up to 3 heavy power snatches

b) 2 rounds for max. reps
AMRAP 2min
15 burpees
max. cal bike

2min rest

AMRAP 2min
15 power snatches 35/25
max. cal ski

2min rest

WOD 11.10.2017

a) shoulder press
5-5-5+ @ 65-75-85% (90% of 1 RM + 2,5kg)

b) from 0:00-10:00
21,15,9 reps for time
front squats 60/40
chest to bar pull ups

c) from 10:00-20:00
21,15,9 reps not for time
overhead barbell sit ups
reverse snow angels

WOD10.10.2017

a) deadlifts
5-5-5+ @ 65-75-85% (90% of 1 RM + 5kg)

b) amrap 12min
30 double unders
20 alt. db snatches 25/15
10 handstand push ups

WOD 09.10.2017

"Beast of Berlin" Q 17.2 rx'd
for time
1000m row

into
5 rounds of
20 wall balls 20/14
15 toes to bar

or

"Beast of Berlin" Q 17.2 scaled
for time
500m row

into
5 rounds of
20 wall balls 14/10
15 knee raises

WOD 08.10.2017

a) 3-4 sets
8-12 singel arm db floor press
8-12 single arm renegate rows
12-16 db russian twists

b) 10-1 reps for time
russian swings 32/24
goblet squats 32/24
burpee box jump overs 60/50