Februar 2019

WOD 15. Februar 2019

von |2019/02/15 4:00:00 AM|

WOD FrWarm-up8x20s on/10s off
straight legs skip
kb good morning

jumping jacks press ups w/barbell
hollow rocksBasic StrengthDeadlift (1×3)
20min to work up to a heavy set of 3 touch and go deadlifts
*stay safe, […]

Open Gym 15. Februar 2019

von |2019/02/15 4:00:00 AM|

Open Gym FrRhino4x 6sec jerk support hold @120% of 1 RM c&j

3×1 @80% 1RM c&j
2×1 @85%
2×1 @90%
2×1 @90+%
Monkeypistols
for time
100 pistols
Horseamrap 22
800m run
3rounds
80 du
20 box step over 2×15/10kg db

Open Gym 14. Februar 2019

von |2019/02/14 4:00:00 AM|

Open Gym DoRhinorestMonkeyrestHorserest

WOD 14. Februar 2019

von |2019/02/14 4:00:00 AM|

WOD DoWarm-up8x20s on/10s off
high knees w/broomstick in back rack
squats

jumping rotations w/plate
plate g2o

3x
5 power snatch
5 burpees
5 hollow rocks
*increase weight as neededMetconMetcon
00:00-18:00
e3min
16 burpees otb
8 ub snatch 60/40

18:00-20:00
restMetcon (Time)20:00-40:00
2 rounds for time
50 […]

WOD 13. Februar 2019

von |2019/02/13 4:00:00 AM|

WOD MiWarm-up

8x20s on/10s off

straight legs skip
scapula push up

kb goblet squat
kb good morning

6 high knee jumps
Basic StrengthBack Squat (1×2)
4×2.1.1 @85-90%
*15sec rest between cluster
*2min rest between sets

then

4x
10 back rack lunges (3010)
max […]

Open Gym 13. Februar 2019

von |2019/02/13 4:00:00 AM|

Open Gym MiRhinofor time
50 strict press @40/30

then

3x
10 single arm db press in squat position each arm
30sec hs hold stomach against wallMonkeye30sec for 18min
I. 4-10 c2b
II. 4-10 t2b
III. 3-6 bar […]

WOD 12. Februar 2019

von |2019/02/12 4:00:00 AM|

WOD DiWarm-up8x20s on/10s off
high knees w/broomstick in back rack
good mornings

3x
10 ring rows
5 cluster
10 du
5 push ups
*increase weight as neededMetconMetcon (AMRAP – Rounds and Reps)in teams of 2
00:00-10:00
one works one […]

Open Gym 12. Februar 2019

von |2019/02/12 4:00:00 AM|

Open Gym DiRhino3 attempts to find 1 RM snatch

then

10×1 @85% of heaviest lift

Monkey5x
2 weighted chest to ring pull ups w/ false grip

3x
2 strict ring muscle ups
Horseamrap 11
13 front squats […]

WOD 11. Februar 2019

von |2019/02/11 4:00:00 AM|

WOD MoWarm-up3x gymnastic swim

8x 20s on/10s off
straight legs skip
ring rows

burpees
gymnaastic kip
Basic StrengthBench Press (1xmax reps)1x Max reps @75%
3min rest
3x Max reps @55%
*5 deep breaths rest between sets
6min […]

Open Gym 11. Februar 2019

von |2019/02/11 4:00:00 AM|

Open GymRhino3x
4-6 glute ham raises
6-8 single leg rdl

3x
10 single leg hip extensions each leg
10 weighted hp extensions 20/15kg bar behind neck
*rest as needed between setsMonkey4x
max effort free standing hs […]