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WODs

Juni 2016
Öffne die Tafeln mit den erzielten Zeiten und Runden über die orangen Balken.

Donnerstag, 30.

24 min AMRAP, 90s work, 30s rest

calories row
sumo deadlift highpulls 50 / 35 kg
russian twists 28 / 20 kg


Mittwoch, 29.

For time
18 - 15 - 12 - 9 - 6 - 3

handstand pushups
toes to bar
snatches 45 / 30 kg


Dienstag, 28.

4 rounds for time

10 ring dips
20 ring rows
30 medball situps

then
40 wallballs


Montag, 27.

20 min AMRAP

ascending ladder
1 wallclimb
1 bar muscle up
1 thruster 60 / 45 kg


Sonntag, 26.

Part A
15 min to establish 1RM overhead squat

Part B
16 min EMOM
4 shoulder presses 40 / 20 kg
6 medball cleans
8 double unders / 16 single unders


Samstag, 25.

Part A
7 min EMOM
double under - deadlift ladder
perform every min 8 double unders and 1 deadlift
Ladies from 40 kg to 100 kg
Gents from 100 kg to 160 kg

Part B
For time
100 air squats
90 box jumps 60 / 50 cm
80 double unders
70 pushups
60 kettlebell swings 24 / 16 kg
50 lunges alternating
40 shoulder to overhead 40 / 30 kg
30 deadlifts 70 / 50 kg
20 wallballs
10 pullups


Freitag, 24.

Arnie

For time

21 turkish getups - right arm
50 kettlebell swings
21 kettlebell overhead squats - left arm
50 kettlebell swings
21 kettlebell overhead squats - right arm
50 kettlebell swings
21 turkish getups - left arm

40 min timecap


Donnerstag, 23.

20 min AMRAP

8 burpees on plate
8 deadlifts 100 / 70 kg
8 strict pullups


Mittwoch, 22.

Part A
9 min AMRAP
kettlebell complex 16 / 12 kg
change arms / feet every 30 s
1 min kettlebell swing (russian style)
1 min kettlebell high pull
1 min kettlebell clean
1 min kettlebell snatch
1 min kettlebell lunges
1 min kettlebell shoulder press
30 s kettlebell swings
30 s pushup high hold
30 s kettlebell swings
30 s pushup high hold
1 min pushups on kettlebell

1 min rest

Part B
For time
100 hang cleans 55 / 37,5 kg
At the beginning of every minute perform a 20 s handstand hold


Dienstag, 21.

For time

descending ladder of
14 clean and jerks 50 / 35 kg
14 kettlebell swings 24 / 16 kg


Montag, 20.

Barbara

5 rounds for time

20 pullups
30 pushups
40 situps
50 air squats
3 min rest

45 min timecap


Sonntag, 19.

20 min AMRAP

ascending ladder of
1 front squat 50 / 35 kg
1 medball clean


Samstag, 18.

5 rounds for time

5 sumo deadlift highpulls 60 / 40 kg
10 wall climbs
20 box jumps 60 cm


Freitag, 17.

12 min AMRAP

10 deck squats
10 m bear crawl
10 deck squats
10 m crab crawl


Donnerstag, 16.

10 rounds for time

10 kettlebell snatches alternating 24 / 16 kg
10 thrusters 45 / 30 kg


Mittwoch, 15.

21 - 15 - 9 - 3 for time

handstand pushups
shoulder to overhead 50 / 35 kg
wallballs


Dienstag, 14.

16 min AMRAP, 40s work, 20s rest

skin the cat
shoulder taps alternating
strict pullups
medball cleans


Montag, 13.

10 min EMOM

5 deadlifts
4 sumo deadlift highpulls
3 hang cleans

Increase weight in every round 5 / 2,5 kg


Sonntag, 12.

666 Number of the Beast

For time

66 situps
66 double unders
66 kettlebell swings russian style 24 / 16 kg
66 air squats
66 pullups
6 clean and jerks
66 pullups
66 air squats
66 kettlebell swings russian style 24 / 16 kg
66 double unders
66 situps

30 min timecap


Samstag, 11.

16 Minuten AMRAP

12 medball cleans
8 burpees over the box
4 kettlebell swings 32 / 24 kg


Freitag, 10.

18 Minute AMRAP, 60s work, 30s rest

cleans
pullup hold
overhead lunges 25 /15 kg plate


Donnerstag, 09.

21 - 15 - 9 - 3 for time

thrusters 45 / 30 kg
ring rows
tuck jumps


Mittwoch, 08.

4 rounds for time

21 overhead squats 35 / 25 kg
15 shoulder to overhead 35 / 25 kg
9 box jumps 76 / 60 cm


Dienstag, 07.

Part A
20 min to establish 1 RM back squat

Part B
10 min AMRAP
toes to bar


Montag, 06.

12 min AMRAP

5 ring pushups, feet 20 cm elevated
10 cleans 40 / 30 kg
15 situps


Sonntag, 05.

15 rounds for time

9 box jumps 60 cm
5 burpees
3 deadlifts


Samstag, 04.

18 rounds for time 60 / 45 kg

1 sumo deadlift highpull
1 clean and jerk
1 thruster


Freitag, 03.

20 min AMRAP

4 handstand pushups
5 snatches 50 / 35 kg


Donnerstag, 02.

20 min AMRAP

5 chest to bar
10 ring dips
15 overhead squats 45 / 30 kg


Mittwoch, 01.

4 rounds for time

7 deadlifts
7 push presses
49 air squats



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