Class WOD (Class)
Perform/Compete
6 Rounds for Time
480m Row
24 Abmat Situps
12 Shoulder to Overhead
I want to sweat:
18 Situps
42.5kg/30kg
I want to perform:
70kg/47.5kg
I want to compete:
85kg/57.5kg
Class WOD (Class)
Perform/Compete
Every 4:00 - 7 Sets
15 Front Squats
12 Dips
9 Pullups
Wie immer: Die Optionen sind nur Vorschläge und müssen individuell angepasst werden.
I want to sweat:
12 Front Squats 20kg/30kg
9 (Box-) Push Ups
6 Ring Rows
I want to perform:
15 Front Squats 42.5kg/30kg
9 Dips
9 Pullups
I want to compete:
15 Front Squats 60kg/40kg
12 Dips
9 Chest to Bar Pullups
MetCon/Class WOD (Class)
Perform/Compete
For Time:
1000m Row
200 Double Unders
3000m Run
200 Double Unders
1000m Row
I want to sweat:
750m Row
200 Single Unders
2000m Run
I want to perform:
1000m Row
200 Double Unders
3000m Run
200 Double Unders
1000m Row
I want to compete:
1000m Row
200 Double Unders
3000m Run
200 Double Unders
1000m Row
aber schneller sein als “perform”
MetCon/Class WOD (Class)
Perform/Compete
Team Wod Thursday
In Teams of 2 - Alternate full Rounds
6 Rounds each
16 Kettlebell Snatches
14 Kettlebell Goblet Lunges
12 Box Jump Overs
I want to sweat:
12kg/8kg
20"/20"
I want to perform:
16kg/12kg
24"/20"
I want to compete:
24kg/16kg
24"/20"
MetCon/Class WOD (Class)
Perform/Compete
10-8-6-4-2-4-6-8-10
Strict Pull Ups (unbroken)
Bench Press (unrboken)
as heavy as possible each set
Wie immer: Die Optionen sind nur Vorschläge und müssen individuell angepasst werden.
I want to sweat:
→ Ring Rows
→ Feet assisted Pullups
→ Feet elevated Pullups
→ Negative Pullups
as heavy as possible each set
I want to perform:
as heavy as possible each set
I want to compete:
as heavy as possible each set
MetCon/Class WOD (Class)
Perform/Compete
5 Rounds - Waterfall - Teams of 3
20/16 Cal Echo Bike
15 Toes to Bar
10 Deadlifts
Wie immer: Die Optionen sind nur Vorschläge und müssen individuell angepasst werden.
I want to sweat:
14/11 Cal Echo Bike
10 Knee Raises
10 Deadlifts 70kg/47.5kg
I want to perform:
17/13 Cal Echo Bike
10 Knee Raises
10 Deadlifts 115kg/75kg
I want to compete:
20/16 Cal Echo Bike
10 Knee Raises
10 Deadlifts 140kg/87.5kg
Sunday Mash (Class)
Team Workout
Complete as many rounds as possible in 28 mins of:
20 Thrusters, 42.5/30kg
20 Sumo Deadlift High-pulls, 42.5/30kg
20 Shoulder-to-Overheads, 42.5/30kg
20 Overhead Squats, 42.5/30kg
20 Front Squats, 42.5/30kg
Teams of 2 EMOM 4 Barfacing Burpees starting at 0:00 Partner switch every minute on the minute and work for the whole minute.