Dezember 2018

Open Gym 14. Dezember 2018

von |2018/12/14 4:00:00 AM|

Open Gym FrRhinorestMonkeyrestHorserest

WOD 14. Dezember 2018

von |2018/12/14 4:00:00 AM|

WOD FrWarm-up8x 20sec work/10 sec rest
burpees
swings

then
10 deadlifts
10 front squats
10 high pulls
10 hang power cleans
10 push pressMetconin 40 minDT (Time)5 Rounds for time:
12 Deadlifts, 155# / 105#
9 […]

WOD 13. Dezember 2018

von |2018/12/13 4:00:00 AM|

WOD DoWarm-up3x
30m bear crawl
5 push ups
5 burpees
15sec hs holdBasic StrengthShoulder Press (1×1)00:00-20:00
shoulder press 1×1
find your 1RM shoulder press

20:00-35:00
e90sec
3 shoulder press behind neck @60-70% of A

35:00-40:00
1 works, 1 rests
amrap
ring pull […]

Open Gym 13. Dezember 2018

von |2018/12/13 4:00:00 AM|

Open Gym DoRhinorestMonkeyrestHorserest

WOD 12. Dezember 2018

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

WOD MiWarm-up8x
20 sec on/10 sec off
burpees
swings

jumping jacks w/barbell
deadliftsMetconin 40 minDiane (Time)21-15-9
Deadlifts, 225# / 155#
Handstand Push-upstimecap 10 min

rest as needed

Metconin remaining time
900m run
120 du
600m run
90 sdhp […]

Open Gym 12. Dezember 2018

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

Open Gym MiRhinorestMonkeyreszHorserest

WOD 11. Dezember 2018

von |2018/12/11 4:00:00 AM|

WOD DiWarm-upSnatch Warm Up2x
3 snatch deadlift
3 snatch high pull
3 muscle snatch
3 power snatch
3 snatch balance
3 snatch

(15min)WeightliftingSnatch (1×1)00:00-25:00
snatch 1×1
find your 1RM snatch

25:00-40:00
snatch pull
e90sec
3 snatch pulls @heaviest from A

Open Gym 11. Dezember 2018

von |2018/12/11 4:00:00 AM|

Open Gym DiRhinorestMonkeyrestHorserest

WOD 10. Dezember 2018

von |2018/12/10 4:00:00 AM|

WOD MoWarm-up2x
200 m run
10 squat
5 box jumps
10 burpees
5 wall ballsMetconin 40 minKelly (Time)5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 […]

Open Gym 10. Dezember 2018

von |2018/12/10 4:00:00 AM|

Open Gym MoRhinorestMonkeyrestHorserest