Archiv für Dezember, 2014

11.12.2014

 

Skill:

Deck Squat Burpee

Thomas B-Day WOD

31 Minuten AMRAP von a) 1 Deadlift (80% 1 RM), b) 9 Deck Squat Burpees, c) 4/4 Kettlebell Snatches (24/16), d) 30 Abmat Sit Ups



Happy Birthday!

10.12.2014

 

Strength:

Hang Clean 2/2/2/2

Hang Clean & Clean 1/1/1/1

Conditioning:

3 Runden auf Zeit von: a) 1 Clean (85% 1 RM) & 1 Strict Pull Up, b) 3 Cleans & 3 Strict Pull Ups, c) 5 Cleans & 5 Strict Pull Ups



WOD Art

09.12.2014

 

Strength:

Split Jerk 3/3/2/2/1/1/1

Conditioning:

10 Minuten AMRAP von: a) 6 Shoulder to Overhead (60/40), b) 12 alternating Jumping Lunges, c) 18 Kettlebell Swings (24/16)



Kettlebell Thrusters Sucks!

08.12.2014

 

Strength:

Front Squat 5×5

Kroc Row 5×10

Conditioning:

Auf Zeit von: a) 60 Double Unders, b) 40 Wallball Shots (10/6), c) 50 Double Unders, d) 30 Wallball Shots, e) 40 Double Unders, f) 20 Wallball Shots, g) 30 Double Unders, h) 10 Wallball Shots



Kettlebell Snatch

07.12.2014

 

Open Gym



Slam Ball Shot