Dezember 2018

Open Gym 3. Dezember 2018

von |2018/12/03 4:00:00 AM|

Open Gym MoRhino15 power clean @80% of 1RM c&jMonkey
3×4-15 rmu
*rest as neededHorserest

WOD 3. Dezember 2018

von |2018/12/03 4:00:00 AM|

WOD MoWarm-upBasic StrengthBack Squat (3×2)back squat 1×2
3×6
3×4
3×2
*increase weight each set

box squat
6×2
@heaviest from A

3-4x superset
8-12 good morning squats
6-8 seated box jumps

Open Gym 1. Dezember 2018

von |2018/12/01 4:00:00 AM|

Open Gym SaRhinochinese row
7×7
*increase weight as needed

Monkey20min
5 toes to rope
300m run
3 rope climbs
300m run
Horse4x60cal aab
*rest 2min between
*get faster each round

WOD 1. Dezember 2018

von |2018/12/01 4:00:00 AM|

WOD SaWarm-upTeam #1in 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
MetconMetcon (Time)in 40min
in teams of 2
*one […]

November 2018

Open Gym 30. November 2018

von |2018/11/30 4:00:00 AM|

Open Gym FrRhino5x15m sled pull ahapMonkey4x 4-12 rmu
*rest as needed
Horse200 du
2k ski erg
200 du

WOD 30. November 2018

von |2018/11/30 4:00:00 AM|

WOD FrWarm-up3x
9 russian swings
6 american swings
3 goblet squats
6 burpees
9 ring rowsMetconMetcon (Time)time
27-21-15-9
power clean 40/30
pull ups

3min rest
Metcon (Time)time
27-21-15-9
front squat 40/30
burpee over the bar

3min restMetcon (Time)time
21-15-9
s2o
*need to be unbroken
*before and after […]

Open Gym 29. November 2018

von |2018/11/29 4:00:00 AM|

Open Gym DoRhinorestMonkeyrestHorserest

WOD 29. November 2018

von |2018/11/29 4:00:00 AM|

WOD DoWarm-up4x 20s on/10s off
burpees
ring rows
Basic StrengthBench Press (1×5)00:00-25:00
A

4-5x superset

5 bench press @(4010)
5 chin ups @(4010)
*60-90sec rest between sets
*increase weight as neededMetcon25:00-40:00
B

4-5x superset
6-8 seated behind the neck press @(4010)
10-12 […]

Open Gym 28. November 2018

von |2018/11/28 4:00:00 AM|

Open GYm MiRhinosnatch
build up to a heavy single

Monkey3x
20/15 cal aab (all out)
max reps butterfly c2b
Horse5x15m sled pull ahap

WOD 28. November 2018

von |2018/11/28 4:00:00 AM|

WOD MiWarm-up3x
12 swings
10 squats
8 hollow rocksMetconMetcon (Time)3 rounds for time
100m kb lunges 24/16
30 t2b
30 push ups

5min rest
Metcon (Time)7 rounds for time
7 kb snatch each arm 32/24
7 strict hspu

5min restMetconamrap […]