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Workout Of the Day

Hier findet ihr die aktuellen WODs

WOD, 4.12.13

Regular

For Time:

50 Backsquats@BW
On top of every 2nd Minute: 1 Round of Cindy

19:00 - Letz get freaky again!

BASIC: Deadlifts

POWER AND STRENGTH

A. 5x1 3 Position Snatch

B. 4x7/13 FrontSquats/Backsquats at 70% of your 1RM Frontsquat

C. 4x5 Weighted PullUps

C.3 Rounds for Distance and Reps:

1 min HandstandWalk and then

4 min AMRAP:
10 Deficit HSPU´s
20 KB PowerCleans
30 Double Unders

1min Rest

or

Central Europe ThrowDown

http://centraleuropethrowdown.com/#?workouts
 

WOD, 3.12.13

A. PowerClean (10x2)
2-2-2-2-2-2-2-2-2-2

B. 8min AMRAP
7 FrontSquats
14 OneArm KettleBell Swings

BASIC: Clean and Snatch

 

WOD, 2.12.13

Regular

A. Deadlift
3-3-3-3-3

B. 2 Rounds for Time
400m Run
25 Burpees

BASIC: KettleBell Skills

POWER AND STRENGTH

A. 5x1 Snatch from the Blocks @80-85%

B. 3x3 Heaving Snatch Balance 70-85% of your 1RM

C. Bar Amanda
9-7-5
BarMuscle Ups
FullSnatch 60/40 kg

 

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

 

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