Archiv für April, 2015

15.04.2015

Sibylle’s B-Day WOD

8 verschiedene AMRAP’s zu je 4:30 Minuten Work, 1 Minute Rest: a) 3 Burpees, 5 Wallball Shots (10/6), b) 5 Sit Ups, 5 Deadlifts (80/50), c) 6 Alternating Pistols, 20 Mountain Climbers, d) 6 Push Press (40/30), 6 Sumo Deadlift High Pull, e) 10 Kettlebell Swings (24/16), 10 Alternating Lunges, f) 5 Goblet Squats (24/16), 5 Pull Ups, g) 3/3 Kettlebell Snatches (24/16), 8 Push Ups, h) Toes to Bar



Happy Birthday!

14.04.2015

Strength:

Back Squat 3/3/3/3/3/3

Bulgarian Split Squat 3×8/8

Kroc Row 3×10/10

Conditioning:

3 Runden auf Zeit von: a) 20 Walking Lunges (2×24/16), b) 20 Floor Presses (50/30), c) 20 Horizontal Pull Ups



L-Sit

13.04.2015

Noah’s B-Day WOD

Buy in: 30 Burpees, then a) 1 Power Snatch (60/40), b) 2 Overhead Squats, c) 3 Ground to Overhead, d) 4 Deck Squats, e) 5 Push Ups, f) 6 Toes to Bar, g) 7 Kettlebell Swings (32/24), h) 8 Box Jumps, i) 9 Chest to Bar Pull Ups, j) 10 Man Makers (24/16), cash out: 30 Burpees. Nach jedem Durchgang 200m run mit Bumper Plates (20/10). Time Cap 45 Minutes. 

WOD Ablauf: 3,2,1 Go! 1 Power Snatch & 200m run, danach 1 Power Snatch, 2 Overhead Squats & 200m run, dann 1 Power Snatch, 2 Overhead Squats, 3 Ground to Overhead & 200m run, usw.



Happy Birthday!

12.04.2015

Open Gym



More Rowers More Fun;-)

11.04.2015

Strength:

Strict Press 3×5

Push Press 3/3/3/3/3

Conditioning:

12 Minuten AMRAP von: a) 5 Thrusters (42,5,30), b) 10 Knee to Elbow, c) 15 Kettlebell Swings (24/16)



Buck Furpees