Training des Tages

  • Geschrieben von Matthias Urbanek am Montag 19 Februar 2018 in der Kategorie WOD.
A. Sandbag Clean and Push Press Do 3 Sets. Each set take 3 sandbags with increasing weights and do 3 Clean and Push Press. Start each set with a heavier sandbag. B. 40-30-20-10 Wallballshots KB Swings

Training des Tages

  • Geschrieben von Matthias Urbanek am Sonntag 18 Februar 2018 in der Kategorie WOD.

A.

Handstand Drills

B.

4 Sets of 

10 sitting Sandbag Press

into 5-8 Lat Pulls

C.

4 rounds for Time

30 Double Unders

15 str. Pull Ups

30 Double Unders

15 HSPU

Teamsamstag

  • Geschrieben von Matthias Urbanek am Samstag 17 Februar 2018 in der Kategorie WOD.

A.

With Partner E2M for 10min

10 MB Toss

10 High Five Jumps

B.

10 min with Partner

10 unbroken Hang Power Cleans

You go I go. Add weight each round. Start at around 40-50% of 1RMs

When the BB drops during set both perform 5 Partner Burpees over Bar.

Rest 3 min

Row 6 km for Time with Partner

Training des Tages

  • Geschrieben von Matthias Urbanek am Donnerstag 15 Februar 2018 in der Kategorie WOD.

A.

4 Sets of

10 DB Chest Flys

B.

With a partner accumulate 200-230 Pendlay Rows. Every break 5-8 heavy Incline DB Press.

You go I go!

C.

200m Farmers Carry

Training des Tages

  • Geschrieben von Matthias Urbanek am Mittwoch 14 Februar 2018 in der Kategorie WOD.

A.

EMOM x 20

1. 30-40 Double Unders

2. 10 SA DB/KB Thrusters left arm

3. 15 Box Jumps

4. 10 SA DB/KB Thrusters right arm

B.

21-15-9

DB Hang Squat Cleans

Burpees

Skill

  • Geschrieben von Crossfit Goch am Dienstag 13 Februar 2018 in der Kategorie WOD.

A. 3-4 Sets:

:45 SB or DBall/ KB Dimmel Deads* into 5-7 Ab Rolls

*dont think about reps, think about engaging your Ext. Obliques all the way!!!

B.  4 Sets:

Stiff legged Deadlifts x 12 reps

C. 3 Sets:

25 m Heavy SB Carry (Heavy, heavy)

into 1 min Push up Plank and 30 second Side Plank each Side

Training des Tages

  • Geschrieben von Matthias Urbanek am Sonntag 11 Februar 2018 in der Kategorie WOD.

A.

Bar Muscle Up Progression

B.

"Lat Attack"

C.

10 to 1

Bar Muscle Ups

20 to 2

Mountain Climber

Air Squats

Teamsamstag

  • Geschrieben von Matthias Urbanek am Samstag 10 Februar 2018 in der Kategorie WOD.

A.

7 Sets of

5-7 Bent over rows each side

Rest 1 min after each set.

B.

In Teams of Two

6 min AMRAP

Sandbag over shoulder

into 400m Suitcase Carry

into 20 Rounds

5 Pull Ups

7 alt. DB Push Press each side

9 Box Jumps

Partner A does one round, Partner B Gun Hold or Box Support

Training des Tages

  • Geschrieben von Matthias Urbanek am Donnerstag 8 Februar 2018 in der Kategorie WOD.
A. 5 Sets 10-12 DB Bench Flys Into ME Sandbag Floorpress B. 10 min AMRAP 10 Man Maker 15 Knees to Elbow C. 2min Sandbag Hold

Training des Tages

  • Geschrieben von Matthias Urbanek am Mittwoch 7 Februar 2018 in der Kategorie WOD.

A. EMOM X 15

1. Burpee to Plate x 10

2. Single arm KB Swings x 10/arm

3. Plate g2o x 20

B. "Annie"

50/40/30/20/10

Double Unders

Sit Ups

C. Chinese Plank finally?