X

On November, 2013

Browsing all posts on November, 2013

29.11.13

Regular

A. SkillWork: KettleBell Clean and Snatch

B. Russian Ladder with your best friend the KettleBell

 

19:00 - Let´s get Freaky with Coach Julia

 

BASIC: Presses

POWER AND STRENGTH

A. 3x3 PowerCleans + 1 Jerk, Rest 90sec

B. 15 min to work on your Thruster - 3RM - preparing for "The Ditch"

C. "The Ditch"
http://crymeariver.de/index.php/theditchWOD.html

 

WOD, 27.11.13

Regular

A. Snatch
15min to work on the Snatch, depending on your skill and abilities.

B. every 3 minutes for 4 Rounds
2 Snatch
5 Strict PullUps
10 PushUps
15 Jumping Squats

BASIC: Squats

POWER AND STRENGTH

A. 5x2 Clean and Jerk from the Blocks

B. 3x5 PushPress heaviest possible all sets with same weight.

C. 7 Rounds for total Time and Calories:
4 BarMuscle Ups
12 Target Burpees
30 sec Max Effort Row

1:1 Rest

 

WOD, 26.11.13

Regular

A. Pistols
15 min to work on our skills

B.10 min AMRAP
10 alternating Pistols
5 BoxJumps
10 DeadBugs with perfect form! (L+R=1Rep)

BASIC: Deadlifts

WOD, 25.11.13

Regular

A. Turkish GetUp
12 min to built up to a heavy TGU

B. 5 Rounds for Time:
50 Double Unders
10 PushUps with perfect Form
30s HollowBody Hold
30s SuperMan Hold
2 Turkish GetUps (1L/1R)

BASIC: Gymnastics

POWER AND STRENGTH

A. 5x3 Snatch from the Blocks

B. FrontSquat/BackSquat 4x7/13 @65% of your 1RM FrontSquat

C. 3 Rounds for time:
400m Run
20 PullUps
20 OverheadSquats

 

WOD, 22.11.13

Regular

A. Thruster:
15 min to build up to a heavy Set of 3

B. 10 min AMRAP "Frantastic Ladder
2 Thruster
2 PullUps
4 Thruster
4 PullUps
...

BASIC: Clean and Snatch

POWER AND STRENGTH

A. 15min to establish a 1RM Snatch

B. Battle of London WOD III

http://battleoflondon.com/qualifier-3/

 

1 2 3 4 5

Meld dich einfach bei uns

Mit dem Kontaktformular sendest du eine mail an uns

Get in touch with us

Bitte schaue immer in deinem Spam Ordner nach ob wir nicht mit unserer Antwort dort gelandet sind und nimm uns gegebenenfalls von deiner Spam-Liste!

Name: Stefan Pecnik
Phone: 0660 2769378
Address: Puchstraße 17, 8020 Graz