Archiv für den Monat: Juli 2016

Sonntag, 31. Juli 2016

WOD

10 Minutes AMRAP in teams of 2 – You go i go

8 Halos
6 Ground to overhead
20m Shuttle plate run (20kg/15kg)

"Winning isn’t everything, but wanting to win is." –Vince Lombardi Photocredit by Mike Wolff/ Wolffmeister GmbH

„Winning isn’t everything, but wanting to win is.“ –Vince Lombardi
Photocredit by Mike Wolff/ Wolffmeister GmbH

Samstag, 30. Juli 2016

WOD

12 Minutes EMOM:

1) Rope climb
2) AMRAP: 5 pushup + 5 V-up
3) AMRAP: Kettle bell clean + push press (32kg/24kg)
4) Plank hold

"Your time is limited, so don’t waste it living someone else’s life." –Steve Jobs Photocredit by Mike Wolff/ Wolffmeister GmbH

„Your time is limited, so don’t waste it living someone else’s life.“ –Steve Jobs
Photocredit by Mike Wolff/ Wolffmeister GmbH

Freitag, 29. Juli 2016

WOD

6 Rounds of:

400m run
12 Hang power snatch (40/30)
6 Overhead squat

"The best time to plant a tree was 20 years ago. The second best time is now." –Chinese Proverb Photocredit by Mike Wolff/ Wolffmeister GmbH

„The best time to plant a tree was 20 years ago. The second best time is now.“ –Chinese Proverb
Photocredit by Mike Wolff/ Wolffmeister GmbH

Donnerstag, 28. Juli 2016

WOD

4 Rounds of 2 minutes on/2 minutes off:

15/10 calorie airdyne
10 Deadlift (90kg/65kg)
then AMRAP Burpee over bar

"The mind is everything. What you think you become." –Buddha Photocredit by Mike Wolff/ Wolffmeister GmbH

„The mind is everything. What you think you become.“ –Buddha
Photocredit by Mike Wolff/ Wolffmeister GmbH

Mittwoch, 27. Juli 2016

WOD

For time:

40 Double kettle bell push press
30 Double kettle bell walking lunges
20 Double kettle bell swings
10 Kettle bell front squats

Every drop 50m shuttle sprint

"The most common way people give up their power is by thinking they don’t have any." –Alice Walker Photocredit by Mike Wolff/ Wolffmeister GmbH

„The most common way people give up their power is by thinking they don’t have any.“ –Alice Walker
Photocredit by Mike Wolff/ Wolffmeister GmbH

Montag, 25. Juli 2016

WOD

18 Minutes AMRAP:

50 Double under
18 Wall ball
12 Pull up

"Twenty years from now you will be more disappointed by the things that you didn’t do than by the ones you did do, so throw off the bowlines, sail away from safe harbor, catch the trade winds in your sails. Explore, Dream, Discover." –Mark Twain Photocredit by Mike Wolff/ Wolffmeister GmbH

„Twenty years from now you will be more disappointed by the things that you didn’t do than by the ones you did do, so throw off the bowlines, sail away from safe harbor, catch the trade winds in your sails. Explore, Dream, Discover.“ –Mark Twain
Photocredit by Mike Wolff/ Wolffmeister GmbH

Sonntag, 24. Juli 2016

WOD

Teams of 2:

100 Partner wall ball (20/14) – each drop 5 partner Burpees
100 Abmat situps while partner holds plank
100 Kettle bell swings while partner hangs on pullup bar

One person can only work when other holds plank or hangs on bar

"We become what we think about. " –Earl Nightingale Photocredit by Mike Wolff/ Wolffmeister GmbH

„We become what we think about. “ –Earl Nightingale
Photocredit by Mike Wolff/ Wolffmeister GmbH

Samstag, 23. Juli 2016

WOD

For time:

50/40 calorie row
20 Pull ups
40/30 calorie row
15 Pull ups
30/20 cal row
10 Pull ups

"Life isn’t about getting and having, it’s about giving and being." –Kevin Kruse Photocredit by Mike Wolff/ Wolffmeister GmbH

„Life isn’t about getting and having, it’s about giving and being.“ –Kevin Kruse
Photocredit by Mike Wolff/ Wolffmeister GmbH

Freitag, 22. Juli 2016

WOD

10 Minutes EMOM:

12 Walking lunge unweighted
8 Sumo deadlift high pull (32kg/24kg)

"Definiteness of purpose is the starting point of all achievement." –W. Clement Stone Photocredit by Mike Wolff/ Wolffmeister GmbH

„Definiteness of purpose is the starting point of all achievement.“ –W. Clement Stone
Photocredit by Mike Wolff/ Wolffmeister GmbH