September 2018

WOD 19. September 2018

von |2018/09/19 4:00:00 AM|

WOD MiWarm-up600m run

2rounds 5+5 w/ broomstick
kneel to split
step to split
jump to split + split squat + recoverBasic StrengthSplit Jerk (1×1)

split jerk
3-5 warm up sets á 2-3 reps
2×3 @60% of […]

Open Gym 19. September 2018

von |2018/09/19 4:00:00 AM|

Open Gym MiRhinosnatch pull from block
1×4 @80%
2×4 @90%
2×3 @100%
1×3 @105%
2×3 @110%
Monkey20 rounds for time
6 c2b pull ups
3 burpee box jumps
Horse3rounds for time
21 cal aab
15 c2b pull ups
9 squat snatches […]

WOD 18. September 2018

von |2018/09/18 4:00:00 AM|

WOD DiWarm-up3x
around the world lunges
12 burpees

2rounds gymnastic swim
Basic StrengthMetcon5x 6min work, 3min rest
*work in teams of two

I. 12 kb/db bulgarian split squats each side
6 strict pull ups

II. 12 seated […]

Open Gym 18. September 2018

von |2018/09/18 4:00:00 AM|

Open Gym DiRhinodeadlift from block (below knee)
1×3 @50%
1×3 @60%
1×3 @70%
1×3 @80%
1×3 @90%
3×2-3 @100%Monkey100m hs walk
*every time you break = do remaining metres bear crawlHorse3rounds for time
21 cal row
15 strict […]

WOD 17. September 2018

von |2018/09/17 4:00:00 AM|

WOD MoWarm-up200m run
10 power snatch + 10 snatch push press
200m run
8 snatch balance + 8 ohs
200m run
6 squat snatch + 6 hang squat snatch
200m run
4 squat snatch […]

Open Gym 17. September 2018

von |2018/09/17 4:00:00 AM|

Open Gym MoRhinofront squat
2×3 @80% of 1Rm c&j
1×2 @90%
2×1 @95%
2×2 @100%Monkey3x
10 rmu
30/20cal aabHorse3rounds for time
21cal ski
15 t2b
9 dl 100/70

WOD 15. September 2018

von |2018/09/15 4:00:00 AM|

WOD SaWarm-upTeam #23x
20 partner wall balls
20 burpees over partnerMetconMetconin teams of 2
amrap 40
4,8k run
*both run
remaining time amrap
120 dl 60/40
90 hang power clean 60/40
60 s2o 60/40

Open Gym 15. September 2018

von |2018/09/15 4:00:00 AM|

Open Gym SaRhinoclean & jerk
2×2+2 @50%
1×2+2 @60%
1×2+2 @65%
2×2+1 @70%
1×2+1 @75%
2×2+1 @80%
1×1+1 @85%
4×1+1 @90%
6sec front rack hold
2x@110% of 1Rm c&jMonkey5x
3 legless rope climbs
30sec sandbag bear hug 65/45Horseamrap 20
1 legless rope […]

WOD 14. September 2018

von |2018/09/14 4:00:00 AM|

WOD FrWarm-up8x 20/10sec (4each)
burpee
swings

8x 20/10sec
hs hold
hollow hold
Basic StrengthMetcon5x 6min work, 3min rest
*work in teams of two
*one works one round, one rests
I. 6 deficit back rack lunges each leg
30sec […]

Open Gym 14. September 2018

von |2018/09/14 4:00:00 AM|

Open Gym FrRhinobsquat
find a heavy set of 2 (not to failure)
6×1 @ heaviest weight
squat jumps
4×8 w/ empty barbell
Monkey3x
30sec max reps kipping hspu
max reps strict hspu
120sec rest
Horse5 rounds for time
1000m […]

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