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WODs

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

Freitag, 31.

3 rounds for time

30 front squats 50 / 45 / 40 / 35 kg
30 toes to bar
30 situps


Donnerstag, 30.

100 wallballs for time 9 / 6 kg

At the beginning of every minute perform a 30s handstand hold.
Rest the last 10s of every minute.


Mittwoch, 29.

Mary

20 min AMRAP

5 handstand pushups
10 pistols alternating
15 pullups

compare to 13.03.2013


Dienstag, 28.

18 min AMRAP

10 medball cleans 9 / 6 kg
2 hang cleans 50 / 45 / 40 / 35 / 30 kg
add 5 medball cleans per round
add 2 hang cleans per round
1 rep penalty per drop on hang cleans


Montag, 27.

1 round for time

50 pullups
50 pushups
50 situps
50 wallballs 9 / 6 kg
50 kettlebell swings 32 / 28 / 24 / 20 kg


Sonntag, 26.

Part A:
Diane
21 - 15 - 9 for time
deadlifts 102,5 / 80 / 70 / 60 / 45 / 35 kg
handstand pushups +1 / 0 / -0,5 / -1 / -1,5 / -2 / -2,5
compare to 16.07.2014

Part B:
30 cleans for time 80 / 65 / 62,5 / 45 / 40 / 35 / 32,5 / 30 kg


Samstag, 25.

Part A:
21 - 15 - 9 for time
thrusters 45 / 30 / 25 kg
ring rows
timecap 12 min

2 min for transition

Part B:
21 - 15 - 9 for time
wallballs 9 / 6 kg
pullups


Freitag, 24.

Open 14.5

21 - 18 - 15 - 12 - 9 - 6 - 3 for time

thrusters 45 / 30 / 15 kg
burpees over the bar

compare to 28.03.2014


Donnerstag, 23.

15 min AMRAP, 50s work, 10s rest

wallballs 9 / 6 kg
handstand hold
shoulder presses 50 / 40 / 35 / 30 / 25 / 20 kg

compare to 10.07.2014


Mittwoch, 22.

30 min EMOM

7 box jumps 76 / 60 cm
5 toes to bar
3 kettlebell swings 32 / 24 kg
1 wall climb
rest every 2nd minute

compare to 05.08.2014


Dienstag, 21.

15 min AMRAP, 40s work, 20s rest

ring dips
shoulder to overhead 45 / 40 / 35 / 20 kg
medball cleans 9 / 6 kg


Montag, 20.

German Throwdown Q 14.2

12 min AMRAP
5 handstand pushups
10 walking lunges 48 / 40 / 32 / 24 / 16 kg
20 double unders or 80 single unders


Sonntag, 19.

Part A:
Grace
30 clean and jerks 62,5 / 55 / 50 / 40 / 35 kg

Part B:
5 rounds for time
20 box jumps 60 / 40 cm
20 wallballs 9 / 6 kg
20 kettlebell swings 24 / 16 kg


Samstag, 18.

Part A:
establish 1 RM back squat

Part B:
21 - 15 - 9 for time
hang squat snatches 40 / 30 / 20 kg
burpee pullups


Freitag, 17.

German Throwdown Q 14.1

5 rounds for time

6 cleans 60 / 50 / 30 kg
9 chest to bar pullups


Donnerstag, 16.

20 min AMRAP, 40s work, 20s rest

pullups
handstand hold
kettlebell swings 28 / 20 / 16 kg
burpee ball slams 20 / 10 kg


Mittwoch, 15.

21 - 15 - 9 for time

front squats 50 / 40 / 30 kg
push presses 50 / 40 / 30 kg
burpees over the bar


Dienstag, 14.

Bear Complex

5 rounds for time

7 cycles per round of
power clean
front squat
shoulder to overhead
back squat
shoulder to overhead
Drop weight only at the end of each round
compare to 02.06.2014


Montag, 13.

squat snatches - singles

5 - 5 - 5 - 5 - 5
increase weight in every set


Sonntag, 12.

For time

descending ladder of
10 burpee medball cleans 9 / 6 kg
10 deadlifts 120 / 110 / 100 / 90 / 80 / 60 / 50 / 40 / 25 kg


Samstag, 11.

Part A:
5 x 1 standing broad jump
5 x 1 box jump max. height

Part B:
20 min AMRAP
9 - 12 - 15 - ...
burpees
cleans


Freitag, 10.

18 min AMRAP, 60s work, 30s rest

toes to bar
overhead lounges 20 / 15 kg
kettlebell swings 24 / 20 / 16 kg


Donnerstag, 09.

16 min EMOM

14 hanging hip touches alternating
12 box jumps 60 / 50 kg
10 cleans 80 / 60 / 50 / 40 / 35 kg
8 snatches 50 / 40 / 30 / 25 kg


Mittwoch, 08.

10 rounds for time

12 burpees
12 pullups

compare to 13.06.2014


Dienstag, 07.

15 min AMRAP, 50s work, 10s rest

wallballs 9 / 6 kg
handstand hold
shoulder presses 40 / 35 / 30 / 20 kg

compare to 10.07.2014


Montag, 06.

10 rounds for time

5 handstand pushups -2 / -1 / 0 / +1
20 kettlebell swings 32 / 28 / 24 / 20 / 16 / 12 kg


Sonntag, 05.

15 min AMRAP, 40s work, 20s rest

hang L-sit hold
front squats 40 / 30 kg
wallball burpees 9 / 6 kg


Freitag, 03.

10 rounds for time

ascending ladder of
thrusters 40 / 35 kg
pullups
toes to bar
pushups
box jumps 60 cm
situps
box jumps 60 cm
pushups
toes to bar
pullups


Donnerstag, 02.

For time

1 push jerk + 10 medball cleans
2 push jerks + 9 medball cleans
3 push jerks + 8 medball cleans
4 push jerks + 7 medball cleans
5 push jerks + 6 medball cleans
6 push jerks + 5 medball cleans
7 push jerks + 4 medball cleans
8 push jerks + 3 medball cleans
9 push jerks + 2 medball cleans
10 push jerks + 1 medball clean
compare to 11.06.2014


Mittwoch, 01.

18 min AMRAP, 40s work, 20s rest

shoulder to overhead 40 / 35 / 30 / 20 kg
dive bomber
medball situps 9 / 6 kg



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