Archiv für den Monat: Januar 2017

Samstag, 21. Januar 2017

WOD

12 Rounds of 30 seconds on/30 seconds off:

1) Airdyne
2) Burpee over Box (51/41)
3) Kettle bell swing (32kg/24kg)

"You can’t use up creativity. The more you use, the more you have." —Maya Angelou

„You can’t use up creativity. The more you use, the more you have.“ —Maya Angelou

Freitag, 20. Januar 2017

WOD

30-20-10:

Dumb bell frontrack walking lunge (20kg/15kg)
Toes to bar
Alternating dumb bell snatch

"Don’t judge each day by the harvest you reap but by the seeds that you plant." —Robert Louis Stevenson

„Don’t judge each day by the harvest you reap but by the seeds that you plant.“ —Robert Louis Stevenson

Dienstag, 17. Januar 2017

WOD

5 Rounds for time:
10 Kettle bell cluster (24kg/16kg)
12 Kettle bell hand to hand swing
14 Kettle bell sumo deadlift high pull

Note: Every drop 5 squats!

"Everything has beauty, but not everyone can see." —Confucius

„Everything has beauty, but not everyone can see.“ —Confucius

Montag, 16. Januar 2017

WOD

8 Minutes max calorie airdyne in teams of 2

Note: One person is on the airdyne while the other holds 2 small plates on the side (2,5kg/1,25kg). When arm drops, switch person!

"How wonderful it is that nobody need wait a single moment before starting to improve the world." —Anne Frank

„How wonderful it is that nobody need wait a single moment before starting to improve the world.“ —Anne Frank

Sonntag, 15. Januar 2017

WOD

In teams of 2:

1600m run
100 wall ball
1200m run with med ball
100 kettle bell american swings (24kg/16kg)
600m kettle bell run

"When I was 5 years old, my mother always told me that happiness was the key to life. When I went to school, they asked me what I wanted to be when I grew up. I wrote down “happy”. They told me I didn’t understand the assignment, and I told them they didn’t understand life." —John Lennon

„When I was 5 years old, my mother always told me that happiness was the key to life. When I went to school, they asked me what I wanted to be when I grew up. I wrote down “happy”. They told me I didn’t understand the assignment, and I told them they didn’t understand life.“ —John Lennon

Samstag, 14. Januar 2017

WOD

20-15-10-5:

Double kettle bell walking lunge (24kg/16kg)
Kettle bell double swing
100m kettle bell farmers walk

"The only person you are destined to become is the person you decide to be." —Ralph Waldo Emerson

„The only person you are destined to become is the person you decide to be.“ —Ralph Waldo Emerson