September 2013

30.9.2013
strength:
back squat 7×1@90-100%
wod:
„Helen“
3 rounds
400m run
21 kb swings
12 pullups
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29.9.2013

skill:
work on a weakness
wod:
teams of 2
500m run
25 partner situps with medball
25 synchronized overhead squats 60/40kg
25 high burpee box step overs
60m sprint
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28.9.2013
skill:
work on a weakness
wod:
„Roy“
5 rounds
15 deadlifts 100/70kg
20 boxjumps
25 pullups
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27.9.2013

skill/strength:
1leg deadlifts 5×5
wod:
1min on/1min off
5 intervals wallballs
5 intervals weighted situps
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26.9.2013
skill:
complex:
1 hang power snatch
1 snatch balance
1 overhead squat
wod:
18-15-12-9-6-3
kb-taters
toes to bar
unbroken! every rest=3 burpees
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25.9.2013
strength:
strict press
wod
on the minute for 15min
4 hspu
5 burpees
6 kb-lunges
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24.9.2013
skill:
rowing

row 1000m x 2

wod
15-12-9
strict pullups / weighted pullups
box jumps high (no bounce)
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23.9.2013
strength:
back squats 6×2 @85-90%

wod:
amrap 10min
10 kb swings
10 goblet squats
10 hr pushups
on the minute 10 situps
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22.9.2013
skill:
work on a weakness

wod:
teams of 2
90 burpees
400m run
180 double unders
400m run
270 lateral jumps over plate 20/15kg
400m run with plate 20/15kg
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21.9.2013
wod:
Holleyman
30 rounds
5 wallballs
3 hspu
1 power clean 100/70kg
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20.9.2013
strength:
deadlift
every 3min x5 3deadlifts @80%

wod:
30-20-10
db snatches
goblet squats
400m run in between rounds
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19.9.2013
skill:
snatch

wod:
30 sec on 30sec off
row for calories x3
plate ground to overhead x3
high boxjumps x3
tuck sit x3
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18.9.2013
strength:
strict press 5×3 @80-85%

wod:
amrap 3min/2min rest x3
5 kb push press right arm
5 oh lunges right arm
5 kb push press left arm
5 kb oh lunges left arm
30 flutterkicks
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17.9.2013
wod:
on the minute for 24 min
even: 3 hang power cleans
odd: 10-12 kb-swings

3 rounds (not for time)
10 strict toes to bar
10 lateral raises
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16.9.2013

strength:
back squat 5×3 @80-85%
wod:
„friane 2.0“
21-15-9
pullups
hspu
60 air squats buyin & cashout
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15.9.2013
skill:

work on a weakness

wod:
teams of 2
amrap 5min
cal row
– partner holds 2kettlebells in front rack
1:30 rest
amrap 5min
burpees
– partner holds pullup
1:30 rest
amrap 5min
wallballs
– partner holds plank position

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14.9.2013
skill:
work on a weakness

wod:
„Bradshaw“
10 rounds
3 hspu
6 deadlifts 100/70kg
12 pullups
24 bar hops
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13.9.2013
strength:
weighted pushup 5RM

wod:
100 lunges
75 situps
50 downups
on the minute 1 clean&jerk 70/50kg
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12.9.2013
skill:
snatch
wod:
„Happy Sigi!“ 5rounds:
run 150m
20 kb-swings
20 boxjumps
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11.9.2013
skill:
otm 16 min
even min: 3-5 pistols
odd min: 40sec hollow rocks

wod:
5 rounds for max reps
40sec on 20sec off
toes to bar
plate hold
situps
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10.9.2013
skill:
bear complex
wod: „HAPPY MARK“
5 rounds of:
run 300m
5 reps bear complex
cash out: 27 burpees
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9.9.2013
skill
on the min for 20min
even min L sit for 20 sec
odd min plank for 35 sec

wod
overhead squats 10-9-8…-2-1 (60/40kg)
strict pullups 1-2-3…….-9-10
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8.9.2013
skill
work on your weakness
wod:
teams of 2
1000m row
50 partner deadlifts
100 pullups
150 pushups
1000m row
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7.9.2013
wod:
bulger
10 rounds of:
run 150m
7 c2b pullups
7 front squats (60/40kg)
7 hspu
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6.9.2013
skill:
squat clean

wod:
happy birthday janssen + bastl!!
33 burpees
53 squat cleans (60/40kg)
20 burpees
on the minute 3 hspu
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5.9.2013
skill/strength:
complex
1 push press behind the neck
3 overhead squats
heavy set in 15min

wod:
21-15-9
dumbell snatches (each)
situps weighted
60m sprint in between rounds
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4.9.2013
strength:
strict press 5/3/1+ @77/82/87%

wod:
3 rounds:
800m run
50 good mornings 20/15kg
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3.9.2013
skill:
hspu/kipping pu/mu

wod:
2min amrap
kb-swings
push ups
30m-sprints
double-unders
burpees
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2.9.2013

strength:
back squat 5/3/1+ @77/82/87%

wod:
amrap 12min
5 floor press 60/40kg
10 floor wipers
15 situps
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1.9.2013
RUDERMARATHON!!!
Gratulation an alle, die durchgebissen haben!!