Archiv für den Monat: Oktober 2016

Montag, 31. Oktober 2016

WOD

For time:

Run 800 Meters
30 Hang power clean (50kg/40kg)
20 Barbell walking lung
10 Burpee over bar
20 Barbell walking lunge
30 Hang power clean
Run 800 Meters

“You don’t have to be great to start, but you have to start to be great.” ~ Zig Ziglar

“You don’t have to be great to start, but you have to start to be great.” ~ Zig Ziglar

Freitag, 28. Oktober 2016

WOD

For time:

15 Box jumps (76/61)
35 Sumo deadlift high pull (24kg/16kg)
25 Box jumps
25 Sumo deadlift high pull
35 Box jumps
15 Sumo deadlift high pull

“Tough times never last, but tough people do.” ~Dr. Robert Schuller

“Tough times never last, but tough people do.” ~Dr. Robert Schuller

Donnerstag, 27. Oktober 2016

WOD

24 Minutes EMOM:

1) Calorie skierg
2) Box jump over (61/51)
3) Rest
4) Calorie row
5) Plate ground to overhead (20kg/15kg)
6) Rest
7) Calorie Airdyne
8) Rope climb
9) Rest
10) Kettle bell swing (24kg/16kg)
11) Toes to bar
12) Rest

“You must be the change you wish to see in the world.” ~Gandhi

“You must be the change you wish to see in the world.” ~Gandhi

Sonntag, 23. Oktober 2016

WOD

In Teams of 2:

4 Minutes of max. calorie row

then 6 Minutes AMRAP you go i go:
Turkish get ups while partner holds plank position (12kg/20kg)

4 Minutes of max. calorie airdyne

then 6 Minutes AMRAP you go i go:
10 Double under + 4 kettle bell clean + push press (32kg/24kg)

"Our growing softness, our increasing lack of physical fitness, is a menace to our security." - John F. Kennedy

„Our growing softness, our increasing lack of physical fitness, is a menace to our security.“ – John F. Kennedy

Samstag, 22. Oktober 2016

WOD

For time:

400m Run with kettle bell (24kg/16kg)
40 Kettle bell american swings
300m Run with kettle bell
30 Kettle bell walking lunge
200m Run with kettle bell
20 Kettle bell halos

Every time kettle bell on the ground: 5 airsquats (also through the run!)