Archiv für den Monat: August 2016

Mittwoch, 31. August 2016

WOD

16 Minutes EMOM:

1. Airdyne
2. 20 Double under + AMRAP toes to bar
3. AMRAP Double dumbbell thruster(20kg/10kg)
4. Rest

“You've gotta dance like there's nobody watching, Love like you'll never be hurt, Sing like there's nobody listening, And live like it's heaven on earth.” ― William W. Purkey Photocredit by Lucie Pfaendler

“You’ve gotta dance like there’s nobody watching,
Love like you’ll never be hurt,
Sing like there’s nobody listening,
And live like it’s heaven on earth.” ― William W. Purkey
Photocredit by Lucie Pfaendler

Dienstag, 30. August 2016

WOD

Partner VS WOD – AMRAP 12 Minutes:

Person 1: 300m row
Person 2: 20 Kettle bell push press 24kg/16kg + AMRAP Burpees

“Be yourself; everyone else is already taken.”  ― Oscar Wilde Photocredit by Lucie Pfaendler

“Be yourself; everyone else is already taken.” ― Oscar Wilde
Photocredit by Lucie Pfaendler

Montag, 29. August 2016

WOD

For time:

600m run
21 Deadlift (100kg/65kg)

3 Rounds of:
5 Kettle double push press (24kg/16kg)
10 Kettle bell double walking lunge
15 Pull ups

400m
15 Deadlift (100kg/65kg)

2 Rounds of:
5 Kettle double push press (24kg/16kg)
10 Kettle bell double walking lunge
15 Pull ups

200m
9 Deadlift (100kg/65kg)

1 Round of:
5 Kettle double push press (24kg/16kg)
10 Kettle bell double walking lunge
15 Pull ups

100m run

“There are no gains without pains.” - Benjamin Franklin

“There are no gains without pains.” – Benjamin Franklin

Sonntag, 28. August 2016

WOD

12 Minutes AMRAP:

40/30 Calorie row
30 Kettle bell snatch (24kg/16kg)
20 Box jumps
10 Wall climbs

'When the world says, 'Give up,' hope whispers, 'Try it one more time.'  - Unknown

‚When the world says, ‚Give up,‘ hope whispers, ‚Try it one more time.‘ – Unknown

Samstag, 27. August 2016

WOD

2 Rounds for time:

600m run
32 Kettle bell swings (24kg/16kg)
24 Pull ups

'Good character is more to be praised than outstanding talent. Most talents are to some extent a gift. Good character, by contrast, is not given to us. We have to build it piece by piece by thought, choice, courage and determination.' - John Luther

‚Good character is more to be praised than outstanding talent. Most talents are to some extent a gift. Good character, by contrast, is not given to us. We have to build it piece by piece by thought, choice, courage and determination.‘ – John Luther

Mittwoch, 24. August 2016

WOD

8 Minutes AMRAP:

30 Wall ball
20 Toes to bar
10 Push ups

Buy out: 400m medball sprint

"I’ve missed more than 9000 shots in my career. I’ve lost almost 300 games. 26 times I’ve been trusted to take the game winning shot and missed. I’ve failed over and over and over again in my life. And that is why I succeed." —Michael Jordan

„I’ve missed more than 9000 shots in my career. I’ve lost almost 300 games. 26 times I’ve been trusted to take the game winning shot and missed. I’ve failed over and over and over again in my life. And that is why I succeed.“ —Michael Jordan

Dienstag, 23. August 2016

WOD

100 Double under

Then 3 rounds of:

10 Dumbbell snatch alternating
14 Push press
18 Dumbbell frontrack walking lunge

"Do not dwell in the past, do not dream of the future, concentrate the mind on the present moment." - Buddha

„Do not dwell in the past, do not dream of the future, concentrate the mind on the present moment.“ – Buddha