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WOD 18.01.2018

a) 5 sets (on every 2min)
10-20m handstand walk

b) 4 rounds for max reps
1min ski (cal)
1min sled drag (10m) 80/60
1min reverse plate drag (10m) 20/15
1min kb frontrack carry (10m) 24/16
1min rest

WOD 17.01.2018

a) "CFG Open 12.3"
amrap 18min
15 box jumps
12 push press 50/53
9 toes to bar

b) 3 supersets
15 barbell good mornings
12 back rack box step ups

WOD 16.01.2018

a) emom 12min
3 power cleans (climbing)

b) 30,20,10 reps for time
row (cal)
swings 32/24
burpees

WOD 15.01.2018

a) 5 sets
5-7 front squats (climbing)

b) amrap 14min
100 double unders
50 wall balls 20/14
7 ring muscle ups

WOD 14.01.2018

a) 5 sets
10-12 single arm seated kb press
max strict pull ups

b) for time
75 kb high pulls 24/16
75 burpees over the parallette
75 kb russian twists 24/16

*athletes can split the reps as they want! In the end they need a total of 75reps of each movement

WOD 13.01.2018

a) in teams of 2 for max reps
from 0:00-8:00
80cal row
max rounds of
5 toes to bar
10 push ups
15 squats

from 8:00-16:00
80cal bike
max rounds of
5 toes to bar
10 push ups
15 squats

from 16:00-24:00
80cal row
max rounds of
5 toes to bar
10 push ups
15 squats

from 24:00-32:00
80cal bike
max rounds of
5 toes to bar
10 push ups
15 squats

WOD 12.01.2018

a) 5 supersets
1-2 rope climbs
max stationary dips

rx+ legless rope climbs, strict ring dips

b) amrap 15min
10 db push press 20/15
20 db frontrack lunges 20/15
10 db farmers carry (10m) 20/15

WOD 11.01.2018

a) 8 sets (on every 90sec)
3-5 sumo deadlifts (climbing)

b) 50,35,20 reps for time
box jumps 60/50
swings 24/16
sit ups

WOD 10.01.2018

a) from 0:00-15:00
"Marco"
3 rounds for time
21 pull ups
15 handstand push ups
9 thrusters 60/40

b) from 15:00-30:00
3rm back squat

WOD 09.01.2018

a) amrap 3min
15 burpees over the bar
15 power cleans 50/35
max cal. bike

rest 3min

amrap 3min
18 burpees over the bar
12 power cleans 60/40
max cal. bike

rest 3min

amrap 3min
21 burpees over the bar
9 power cleans 70/50
max cal. bike

rx+ 60/40,70/50,80/55

b) 3-5 sets
15 barbell good mornings
30sec weighted plank hold