Oktober 2013

Wallsquat-Oktober

31.10.2013
skill:
work on a weakness
wod:
on the minute for 18min
even min – 5 deadlifts
odd min – 5-8 hspu
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30.10.2013
strength:
pushpress 8-5-5-3-3-3
wod:
tabata (20 sec on 10 sec off x8)
boxjumps
kb-push press
situps
burpees
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29.10.2013
skill:
complex
hang squat snatch + ohs
x 2
wod:
5 rounds
400m run
10 hang power snatches 50/35kg
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28.10.2013
strength:
on the minute for 10min
5 front squats
2min rest
on the minute for 10min
25sec l-sit
wod:
amrap 8min
20 plate g2o
20 plate oh lunges
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27.10.2013
skill:
work on a weakness
wod:
teams of 2
amrap 26min
400m run – amrap c&j
500m row – amrap du
400m run – amrap back squat
500m row – amrap burpess
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26.10.2013

official restday!
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25.10.2013
strength:
on the minute for 14min
even min – 5 push press
odd min – 7 toes 2 bar
wod:
100 kb swings
100 wallballs
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24.10.2013

strength:
romanian deadlift
every 2min 5 reps @ 50%

wod:
30sec on 30sec rest x5
-strict pullups
-single leg box jumps
-weighted plank
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23.10.2013
strength:
1rm back squat

wod:
„Annie“
50-40-30-20-10
double unders
situps
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22.10.2013
skill:
complex
1 high hang power clean
1 hang power clean
1 power clean
wod:
3 rounds
30 kb swings
20 hr pushups
10 goblet squats
finisher:
3 sets
1min hollow rocks
1min rest
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21.10.2013
skill:
handstand
accumulate 4min
wod:
10-1
strict pullups
hspu (advanced – strict)
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20.10.2013
skill:
work on a weakness
wod:
teams of 2
amrap 15min
500m row
50 pushups
400m run
40 goblet squats
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19.10.2013
skill:
work on a weakness
wod:
50 deadlifts 50/35kg
40 box jumps
30 pullups
20 pushpress
10 power snatches
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18.10.2013
strength:
kb front rack stepups
5 x 8 (4/4 explosive)
wod:
on the minute for 14min
even min – 3 squat cleans
odd min – 40sec kb front rack hold (heavy)
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17.10.2013
skill:
hang snatch
wod:
20 hspu buyin
7 rounds
5 hang power snatches 40/30kg
7 ohs
9 pullups
30 burpees cashout
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16.10.2013
strength:
seated kb press
5-5-5-5-5
wod:
amrap 2min/1:30 rest
4 burpees
6/6 kb pushpress
8 russian kb swings
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15.10.2013

wod1:
death by burpees/thruster
1min – 1burpee/1thruster
2min – 2burpees/2thruster
…..
max time 10min
wod2:
5 rounds
200m run
5 c2b pu
10 pistols
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14.10.2013
strength:
back squat
4 x 10 @60%
wod:
amrap 10min
2-4-6-8….
db snatches
4-8-12-16…
leg raises
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13.10.2013
skill:
work on a weakness
wod:
teams of 2
1200m row
100 high box burpee step overs
80 strict pullups
60 pistols
400m run
partner is always in plank
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12.10.2013
skill:
work on a weakness
wod:

400m run
50 box jumps
150m run
40 air squats
150m run
30 push jerk 50/35kg
150m run
20 t2b
150m run
10 hspu
400m run
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11.10.2013
strength:
on the minute for 12min
even min – 5-10 strict pullups
odd min – 8 bar rollouts
wod:
3min time window for each exercise
500m row
30 t2b
40 kb swings
90sec plank
400m run
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10.10.2013
skill:
on the minute for 12min
20sec high box jumps
wod:
amrap 15min
10 power cleans 50/35kg
15 hr pushups
30 situps
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9.10.2013
strength:
odd object press
skill:
turkish getup
wod:
amrap 10min
alt. turkish getups
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8.10.2013

strength:
overhead squat
heavy set of 5
wod:
4rounds
200m row
15 kb swings
10 hspu
2min rest
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7.10.2013
strength:
goblet pause squat 5×10
3sec pause in bottom
wod:
„Jackie on Speed“
50 burpees
50 thruster 20/15kg
30 pullups
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6.10.2013
skill:
work on a weakness
wod:
teams of 2
100 reps of
air squats/kb swings
75 reps of
situps/wallballs
50 reps of
kb front squat/high boxjumps
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5.10.2013
skill:
work on a weakness
wod:
4 rounds
400m run
20 air squats
15 shoulder 2 oh 50/35kg
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4.10.2013

strength:
deadlift – heavy set of 5
wod:
amrap 10min
20 situps
20 leg raises
on the minute 3 burpees

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3.10.2013
skill:
kipping pu/hspu/mu
wod:
every 2:00 min
10 front squats 60/40kg
12 pushups/hspu/ring dips
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2.10.2013
strength: 
press 7×1@90-100%
wod:
15-12-9
kb thruster
strict pu/weighted pu
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1.10.2013
skill:
sprints
200m x 2 – 1min rest
150m x 3 – 1min rest
100m x 4 – 30sec rest
wod:
7 rounds
15 plate-gto
10 plate-overhead-situps
60m weighted run