Mittwoch, 10.01.
TEST-WEEKS 1. SKILL Max effort of A. C2b Pull-ups B. Push-ups 2. PUSH-PRESS 15 min for 1RM 3. WOD "GI Jane" 100 Burpee-Pull-ups TC: 20 4. [...]
Dienstag, 09.01.
TEST-WEEKS 1. FRONT SQUAT 15 min for 1RM 2. SKILL Max effort A. 400m run B1. Bar Muscle Ups B2. Pull Ups *As soon as [...]
Montag, 08.01.
TEST-WEEKS 1. SKILL Max effort of A. Pistols, e.l. B. TTB C1. Find 1RM wtd Strict Ring Dip C2. max Strict Ring Dip C3. max Dips [...]
Samstag, 06.01.
30 Box-Jumps, 24/20" 30 Pull-ups 30 am KBS, 24/16 30 Front-Squats, 52.5/35 30 TTB 30 Push-Press, 52.5/35 30 Deadlift, 52.5/35 30 Wall-Balls, 9/6 30 Burpees [...]
Freitag, 05.01.
TEST-WEEKS 1. SKILL Max effort of: A. Strict Pull Ups B. Strict HSPU 2. BACK SQUAT 15 min for 1RM 3. WOD „Betty" 5 RFT [...]
Donnerstag, 04.01.
TEST-WEEKS 1. SKILL Max effort of A. Squats in 2 min B. K2e 2. CLEAN & JERK 20 min for 1RM *Once you have found [...]
Mittwoch, 03.01.
1. SNATCH 20 min for 1RM 2. WOD „Mary" AMRAP 20: 5 HSPU 10 Alt. Pistols (5/side) 15 Pull-ups -> No scaling! If you can’t [...]
Dienstag, 02.01.
TEST-WEEKS SKILL Max effort of A. Push-ups in 2 min B. Box-Jumps in 2 min DEADLIFT 15 min for 1RM WOD “KAREN” 150 Wall Balls, [...]
Samstag, 30.12.
0:00-15:00 100 Double-unders Amrap 5 Deadlift, 100/70 13 Push-ups 9 Box-Jumps, 24/20“ 20:00-35:00 100 Double-unders Amrap 2 Bar-Muscle-ups 4 HSPU 8 KBS, 32/24 40:00-55:00 100 [...]
Freitag, 29.12.
In teams of 2, Amrap 3 min for 5 rounds w/1 min rest b/t: 30 Partner-Wall Balls, 9/6 10 synchron TTB 5 synchron Burpee Box [...]