Januar 2019

Open Gym 17. Januar 2019

von |2019/01/17 4:00:00 AM|

2019-01-17 04:00:00.000000
[timezone_type] => 3
[timezone] => Europe/Berlin
)

current: DateTime Object
(
[date] => 2019-01-15 00:05:37.000000
[timezone_type] => […]

WOD 17. Januar 2019

von |2019/01/17 4:00:00 AM|

2019-01-17 04:00:00.000000
[timezone_type] => 3
[timezone] => Europe/Berlin
)

current: DateTime Object
(
[date] => 2019-01-15 00:05:37.000000
[timezone_type] => […]

Open Gym 16. Januar 2019

von |2019/01/16 4:00:00 AM|

2019-01-16 04:00:00.000000
[timezone_type] => 3
[timezone] => Europe/Berlin
)

current: DateTime Object
(
[date] => 2019-01-14 00:03:53.000000
[timezone_type] => […]

WOD 16. Januar 2019

von |2019/01/16 4:00:00 AM|

2019-01-16 04:00:00.000000
[timezone_type] => 3
[timezone] => Europe/Berlin
)

current: DateTime Object
(
[date] => 2019-01-14 00:03:53.000000
[timezone_type] => […]

Open Gym 15. Januar 2019

von |2019/01/15 4:00:00 AM|

Open Gym Di

Rhino
3×10 deadlift
@40%

Monkey
rest

Horse
rest

WOD 15. Januar 2019

von |2019/01/15 4:00:00 AM|

WOD Di

Warm-up
8x 20sec on/10sec off
KB swing
burpees

sit ups
ring rows

Skill

Metcon
emom 10
30sec work, 30sec rest
I. hollow rock
II. superman
III. kip
IV. knees above parallel
V. leg raises
VI. one legged t2b
VII. toes to rings
VIII. toes to […]

Open Gym 14. Januar 2019

von |2019/01/14 4:00:00 AM|

Open Gym Mo

Rhino
3×10 push press
@40%

Monkey
3x
10-20 freestanding shoulder taps
15 ghd sit ups

Horse
rest

WOD 14. Januar 2019

von |2019/01/14 4:00:00 AM|

WOD Mo

Warm-up
1 min jumps on plate
1 min su

then
2x
5 monkey fuckers into ball crushers
5 clean deadlift
5 clean pull
5 muscle clean squat
5 power clean
5 squat clean

Weightlifting

Squat Clean (4×2)

3×2 @50%
4×2 @60%
4×2 @70%

then

e90sec […]

Open Gym 12. Januar 2019

von |2019/01/12 4:00:00 AM|

Open Gym Sa

Rhino
ohs
6×3 w/ 2sec pause in bottom
*start @70%
*increase weight as needed

Monkey
2×4 ring swings
2×1-4 kipping ring muscle ups no dip
1x max rep kipping ring muscle ups

Horse
5x
20m yoke 240/160
max reps […]

WOD 12. Januar 2019

von |2019/01/12 4:00:00 AM|

WOD Sa

Warm-up

Team #1
in teams of 2

15 burpees each
*partner sits in deep squat

30 air squats each
*partner holds dead hang

15 burpees each
*partner holds hs against wall

Metcon

Metcon (AMRAP – Reps)
in teams of […]