Archiv für den Monat: Juni 2016

Donnerstag, 30. Juni 2016

WOD

For time:

600m run

3 Rounds of:
15 Toes to bar
30 Double under

600m run

3 Rounds of:
16 Dumb bell snatch (20kg/15kg)
24 Single leg Double under

600m run

"Your work is going to fill a large part of your life, and the only way to be truly satisfied is to do what you believe is great work. And the only way to do great work is to love what you do. If you haven't found it yet, keep looking. Don't settle. As with all matters of the heart, you'll know when you find it." - Steve Jobs

„Your work is going to fill a large part of your life, and the only way to be truly satisfied is to do what you believe is great work. And the only way to do great work is to love what you do. If you haven’t found it yet, keep looking. Don’t settle. As with all matters of the heart, you’ll know when you find it.“ – Steve Jobs

Dienstag, 28. Juni 2016

WOD

Buy in: 40 Air squats

5 Rounds of:
10 Box jump (61/51)
10 Kettle bell clean + push press (2x24kg/2x16kg)

Buy out: 40 Air squats

"Do what makes you happy. Be with who makes you smile. Laugh as much as you breathe and love as long as you live." - Unknown

„Do what makes you happy. Be with who makes you smile. Laugh as much as you breathe and love as long as you live.“ – Unknown

Montag, 27. Juni 2016

WOD

12 Minutes EMOM:

1) Calorie row
2) AMRAP: 10m shuttle „run“ one legged
3) AMRAP: 5 pushup + 5 kettle bell american swing
4) Rest

'Accept what is, let go of what was, and have faith in what will be.' - Sonia Ricotti

‚Accept what is, let go of what was, and have faith in what will be.‘ – Sonia Ricotti

Freitag, 24. Juni 2016

WOD

For time:

30 Kettle bell walking lunge
10 Kettle bell american swings
20 Kettle bell walking lunge
20 Kettle bell american swings
10 Kettle bell walking lunge
30 Kettle bell american swings

Kettle bell on the ground = 5 Burpees

"Perfection is not attainable, but if we chase perfection we can catch excellence." - Vince Lombardi

„Perfection is not attainable, but if we chase perfection we can catch excellence.“ – Vince Lombardi

Donnerstag, 23. Juni 2016

WOD

4 Rounds of 2 minutes on/2 minutes off:

16/12 cal airdyne
10 Box jump overs (41/51)
AMRAP Kettle bell swing (24kg/16kg)

"Start by doing what's necessary; then do what's possible; and suddenly you are doing the impossible." - Francis of Assisi

„Start by doing what’s necessary; then do what’s possible; and suddenly you are doing the impossible.“ – Francis of Assisi

Mittwoch, 22. Juni 2016

WOD

For time:

10-8-6-4-6-8-10

Wall ball (20/14)
Toes to bar
Med ball russian twist (x2)

“There are only two ways to live your life. One is as though nothing is a miracle. The other is as though everything is a miracle.”  ― Albert Einstein

“There are only two ways to live your life. One is as though nothing is a miracle. The other is as though everything is a miracle.”
― Albert Einstein

Dienstag, 21. Juni 2016

WOD

20 Minutes AMRAP in teams of 2:

10 Dumbbell hang squat clean (20kg/15kg)
10 Dumbbell shoulder to overhead
100m Buddy carry with dumbbell

15 Dumbbell hang squat clean (20kg/15kg)
15 Dumbbell shoulder to overhead
150m Buddy carry with dumbbell

20 Dumbbell hang squat clean (20kg/15kg)
20 Dumbbell shoulder to overhead
200m Buddy carry with dumbbell
etc.

"The best and most beautiful things in the world cannot be seen or even touched - they must be felt with the heart." - Helen Keller

„The best and most beautiful things in the world cannot be seen or even touched – they must be felt with the heart.“ – Helen Keller

Montag, 20. Juni 2016

WOD

10 Minutes AMRAP:

30 Double under
16 Kettle bell snatch (24kg/16kg)
8 Kettle bell tater

"The best preparation for tomorrow is doing your best today." - H. Jackson Brown, Jr.

„The best preparation for tomorrow is doing your best today.“ – H. Jackson Brown, Jr.

Sonntag, 19. Juni 2016

WOD

10 Rounds for time:

10 Kettle bell push press (24kg/16kg)
10 Airsquats
10 Med ball situps (20/14)

'Find life experiences and swallow them whole. Travel. Meet many people. Go down some dead ends and explore dark alleys. Try everything. Exhaust yourself in the glorious pursuit of life.' - Lawrence K. Fish

‚Find life experiences and swallow them whole. Travel. Meet many people. Go down some dead ends and explore dark alleys. Try everything. Exhaust yourself in the glorious pursuit of life.‘ – Lawrence K. Fish