Tagestraining 26.02.2020

A) EMOM 12:
1) 10 reps Bench-Press2)
20 reps Tuck-ups
B) WODapalooza Event „Miami Heat“
30/20 Calories Bike
10 Meter Overhead Walking Lunge M20Kg plate/ W15Kg plate
time-cap for each round: 2:30min
Workout flow: 2 Groups. Every Group has to do 2 rounds. The best 3 Men and 3 Woman are doing a final round. 

Tagestraining 25.02.2020

A) OT 90 seconds for 6 rounds do
5 reps DeadliftAHAP
Hard Cindy
Complete as many rounds as possible in 15 minutes of:
5 weighted pull-ups M20Kg/W15Kg
10 push-ups with feet on a box M24inch/W20inch
15 squats holding a plate M20Kg/W15Kg

Tagestraining 24.02.2020

A) OT 90 seconds for 6 rounds do
5 reps Back-Squat AHAP
WODapalooza Event „Pump Sesh Triplet“ 3 rounds of:
2/1 Legless Rope Climbs (18ft + legless up and legless down)
15 DB Bench Press M22,5Kg/W15Kg
9 DB Thrusters

Tagestraining 21.02.2020

A) Repeating WOD from 02. January / WOD is originally from crossfit.comit has been postet on 26.03.2012

21-15-9
Back-Squats with 60% of 1 RM (M100Kg/W70Kg is the RX weight if you don’t know your 1 RM) 

Russian KB-Swings (we had american on 02.01.)

B) 5 rounds of 40 seconds amrap work / 20 seconds rest

  1. Handstand hold
  2. Russian twist with plate M15Kg/W10Kg
  3. Ring-rows

Tagestraining 20.02.2020

Teams of 2

100 calories Bike

20 Synchro Bar Facing Burpees

40 Power-Clean & Jerk M60Kg/W40Kg

80 Chest to Bar Pull-ups

40 Power Snatch M60Kg/W40kg

20 Synchro Bar Facing Burpees

100 calories Bike


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