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WODs

August 2014
Öffne die Tafeln mit den erzielten Zeiten und Runden über die orangen Balken.

Sonntag, 31.

12 rounds for time

40 double unders or 160 single unders
3 front squats
2 back squats
1 overhead squat


Samstag, 30.

Team Series WOD 3
Establish 3 RM front squat

Team Series WOD 2
30 - 20 - 10 for time
thrusters
pullups


Freitag, 29.

McGhee

30 min AMRAP

5 deadlifts 124 / 90 / 80 / 70 kg
13 pushups
9 box jumps 60 cm

compare to 23.05.2014


Donnerstag, 28.

clean and jerk - singles

5 - 5 - 5 - 5 - 5
increase load in every set


Mittwoch, 27.

5 rounds for time

20 renegade rows 24 / 20 / 16 / 12 kg
20 sit throughts
20 one arm kettlebell swings alternating 24 / 20 / 16 / 12 kg


Dienstag, 26.

3 rounds for time

20 deadlifts
10 double unders or 40 single unders
15 front squats
15 double unders or 60 single unders
10 push jerks
20 double unders or 80 single unders


Montag, 25.

16 min AMRAP, 40s work, 20s rest

thrusters 60 / 50 / 40 / 35 kg
kettlebell swings 32 / 28 / 24 / 20 kg
toes to bar
pushups


Sonntag, 24.

For time

21 sumo deadlift high pulls
84 double unders or 336 single unders
15 sumo deadlift high pulls
60 double unders or 240 single unders
9 sumo deadlift high pulls
36 double unders or 144 single unders


Samstag, 23.

Part A
5 heavy reps of clean + jerk complex
(clean pull, clean, front squat, split and jerk with pause)
timecap: 12 min

Part B
max. reps pullups
strict = reps x 2, kipping/butterfly = reps, with band = reps x 0,5

Part C
Team Comp. WOD 14.1
12 min AMRAP
30 double unders
15 snatches with 30 kg

Score: A(kg) + B(reps) + C(reps)


Freitag, 22.

For time

12 wall climbs
48 wallballs
9 wall climbs
36 wallballs
6 wall climbs
24 wallballs


Donnerstag, 21.

30 min EMOM

3 snatches 40 / 35 / 30 / 25 / 22,5 kg
5 burpees over the bar
7 medball situps 9 / 6 kg
rest every 2nd minute


Mittwoch, 20.

16 min AMRAP, 40s work, 20s rest

handstand hold
ring dips
pullup hold
ring rows

compare to 18.06.2014


Dienstag, 19.

G.I. Jane

For time

100 burpee pullups

compare to 13.12.2013


Montag, 18.

squat cleans - singles

5 - 5 - 5 - 5 - 5
increase load in every set


Sonntag, 17.

5 rounds for time

4 shoulder presses
10 kettlebell swings
6 push presses
10 kettlebell swings
9 push jerks
10 kettlebell swings


Samstag, 16.

A: 10 min AMRAP
10 kettlebell - burpee - box - step over
10 kettlebell deadlifts

B: 10 min AMRAP
10 deadlifts
10 4-count-flutter-kicks


Freitag, 15.

6 rounds for time

6 strict pullups
6 clean + jerks 70 / 65 / 60 / 35 / 30 / 25 kg
12 deadlifts 70 / 65 / 60 / 35 / 30 / 25 kg


Donnerstag, 14.

15 min AMRAP, 40s work, 20 s rest

12 pushups + max. kettlebell swings
6 push jerks + max. kettlebell swings
3 handstand pushups + max. kettlebell swings


Mittwoch, 13.

snatches - singles

5 - 5 - 5 - 5 - 5
increase weight of bar in every set if possible


Dienstag, 12.

16 min EMOM

15 box jumps 60 / 50 / 40 kg
20 toes to bar
25 situps
30 air squats


Montag, 11.

20 min AMRAP, 40s work, 20s rest

hang squat cleans 40 / 35 / 30 kg
double unders
ring rows
plyometric pushups


Sonntag, 10.

10 rounds for time

5 snatches 40 / 32,5 / 25 / 23,5 kg
5 front squats 60 / 45 / 35 / 30 kg


Samstag, 09.

Part A
10 min to develop 3 RM clean

1 min transition to:

Part B
Karen
150 wallballs for time - timecap 10 min

1 min transition to:

Part C
7 min AMRAP
burpees

Score: A(kg) + B( timecap - time in sec) + C(reps)


Freitag, 08.

For time

15 thrusters + 10 medball situps
14 thrusters + 20 medball situps
13 thrusters + 30 medball situps
12 thrusters + 40 medball situps
11 thrusters + 50 medball situps


Donnerstag, 07.

10 rounds for time

2 wall climbs
6 pullups
10 medball cleans 9 / 6 kg


Mittwoch, 06.

6 rounds for time

8 pushups
10 deadlifts 100 / 90 / 60 / 50 / 40 kg
12 kettlebell swings 24 / 20 / 16 / 12 kg

compare to 18.05.2014


Dienstag, 05.

30 min EMOM

7 box jumps 60 / 50 / 40 cm
5 toes to bar
3 kettlebell swings russian style 32 / 24 / 20 / 16 kg
1 wall climb


Montag, 04.

20 min AMRAP, 40s work, 20s rest

wallballs 9 / 6 kg
russian twists 24 / 20 / 16 kg
atomic pushups
clean and jerk 50 / 40 / 35 / 30 kg

compare to 27.05.2014


Sonntag, 03.

For time

18 deadlifts 110 / 100 / 90 / 60 / 50 kg
36 toes to bar
12 deadlifts 110 / 100 / 90 / 60 / 50 kg
24 toes to bar
6 deadlifts 110 / 100 / 90 / 60 / 50 kg
12 toes to bar


Samstag, 02.

Helen

3 rounds for time

400 m run
21 kettlebell swings 24 / 20 / 16 kg
12 pullups


Freitag, 01.

For time

21 deadlifts 75 / 60 / 55 / 50 / 45 / 40 / 35 / 32,5 kg
18 cleans 75 / 60 / 55 / 50 / 45 / 40 / 35 / 32,5 kg
15 front squats 75 / 60 / 55 / 50 / 45 / 40 / 35 / 32,5 kg
12 burpees
9 pullups
6 handstand pushups +1 / +0,5 / 0 / -0,5 / -1 / -1,5 / -2,5
3 wall climbs
repeat in reverse order



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