WOD in the past

OPENWORKOUT 24.1

1.Strict Pull Ups
On the 2:00 x 5 Sets
5 Strict Pull Ups
*Build in Weight if possible


2.Conditioning
EMOM x 20 (5 Rounds)
Min 1: X Shuttle Runs (10 Meter)
Min 2: X Calories Ski Erg
Min 3: X Calories Row
Min 4: Rest


Sweat: 9 Shuttle Runs; 11/8 Ski; 14/11 Row
Train: 11 Shuttle Runs; 13/10 Ski; 16/13 Row
Compete: 13 Shuttle Runs; 15/12 Ski; 18/15 Row

1.Push Jerk
On the 1:30 x 7
1 Push Jerk
*Start at 50% and Built to 90% of. 1RM


2.Conditioning
3 Rounds:
15 Push Jerks
20 Alt. Jumping Lunges
25 Straight Leg MedBall Sit Ups

- Rest 1:00 Between Rounds -


Sweat: 40/20; 14/8
Train: 50/30; 20/14
Compete 60/40; 20/14

1.Conditioning
5 Rounds for Time
20 Kettlebell Swings
20 Box Jump Over (24"/20")
60 Double Unders

Sweat: 16/12; 120 Single Unders
Train: 24/16; 40 Double Unders
Compete: 32/24


2.Finisher
4 Sets
10/10 Single Leg Kettlebell Deadlift
10 Bent Over Reverse Flys
*Build in Weight

- Rest 45-60 Seconds between -

1.Back Squat
On the 2:30 x 5
Set 1: 5 Back Squat at 65%
Set 2: 5 Back Squat at 70%
Set 3: 3 Back Squat at 75%
Set 4: 3 Back Squat at 80%
Set 5: Max Reps Back Squat at 85%



2.Conditioning
3 Rounds
15 Doubble DB Back Squats
12 Chest-to-bar Pull-ups

- Rest 2:00 -

3 Rounds:
10 Doubble DB Hang Squat Clean
12 Chest-to-bar Pull-ups



Sweat: 15/10; Banded Pull Ups or Ring Rows
Train: 17,5/12,5; Pull Ups
Compete: 22,5/15

DAILYSWEAT

AMRAP 14
2,2,4,4,6,6,8,8....
Single Dumbbell Push Jerk
Down Ups

- Rest 3 Minutes Between -

AMRAP 14
1,2,3,4,5...
Wall Walks
2,4,6,8,10...
Calories Bike


Sweat: 15/10
Train: 17,5/12,5
Compete: 22,5/15

TEAMWORKOUT

In Teams of 3

For Time:
1,500/1200 Meter Row

Into...

7 Rounds:
21 Toes to Bar
21 Front Squats

Into...

1,500/200 Meter Row


Sweat: 40/20
Train: 50/30
Compete: 60/40

1.Deadlift
On the 3:00 x 5 Sets:
8 Deadlifts
* Start First Set at 50% and Buil to 70-75% of 1 RM



2.Conditioning
AMRAP 14
5 Power Snatches
30 Double Unders
10 Deadlifts


Sweat: 30/20; 60 Single Unders
Train: 40/27,5
Compete: 50/35

1. Bench Press
On the 2:00 x 6 Sets
5 Bench Press
Start at 50% and Build to 70-75% of 1 RM



2.Conditioning
Every 2:00 x 9 (3 Rounds)
Minute 1+2: x Calories Ski Erg
Minute 3+4: x Rope Climbs
Minute 5+6: 25 V-Ups


Sweat: 11/8 Calories; 6 Negativ Rope Climbs
Train: 13/10 Calories; 4 Rope Climbs
Compete: 15/12 Calories; 6 Rope Climbs

BENCHMARKWORKOUT


“KELLY”
5 Rounds For Time
400 meter Run
30 Box Jumps (24"/20")
30 Wall Ball Shots


Sweat: 14/8
Train: 20/14
Compete: 20/14

1.Power Clean
On the 2:30 x 6
10-8-6-10-8-6
Touch an Go Power Cleans
Wave 1: 50-60-70%
Wave 2: 55-65-75%



2.Conditioning
EMOM x 16 (4 Rounds)
Minute 1: x Calories Bike
Minute 2: x Burpees
Minute 3: 15 Double DB Power Cleans
Minute 4: Rest

Sweat: 11/8 Calories; 10 Burpees; 15/10
Train: 13/10 Calories; 12 Burpees; 17,5/12,5
Compete: 15/12 Calories; 15 Burpees; 22,5/15

1. Strict Press
On the 1:30 x 7 Sets
5 Strict Press
Start at 50% and Build to 70-75% of 1 RM


2.Conditioning
For Time
30-20-10
Push Press
Alt. Front Rack Lunges


Sweat: 30/20
Train: 35/25
Compete: 40/30


3.Finisher
4 x 30 Seconds On / 15 Off
Banded Face Pulls

4 x 30 Seconds On / 15 Off
Wall Sit

DAILYSWEAT

8 Rounds For Time:
10 Double DB Alt. Renegade Rows
10 AbMat Sit Ups
1 Double DB Farmers Carry
10 Tuck Ups


Sweat: 15/10
Train: 17,5/12,5
Compete: 22,5/15

TEAMWORKOUT

In Teams of 3

For Time:
99-66-33
Deadlifts
Alt. Doubble Dumbbell Box Step Over (24"/20")
Calories Ski Erg

Sweat: 60/40; 15/10
Train: 80/55; 17,5/12,5
Compete: 100/70; 22,5/15

1. LBNC Benchmark WOD
" SLIM CINDY"
AMRAP 10
5 Pull Ups
10 Push Ups
15 Air Squats

Sweat: Ring Rows or Banded Pull Ups
Train:
Compete:



2.Finisher
4 Supersets:
10 Doubble Dumbbell Bizeps Curl
10 Banded Triceps Extensions
10 Banded Prone Hamstring Curl

- Rest 1 Minute between Sets -

1.Push Press
On the 3:00 x 4 Sets
15-12-9-6 Unbroken Push Press
Start at 50% and Build to 70-75%


2.Conditioning
AMRAP 4
25 Laterall Dumbbell Burpees
Max Single Dumbbell Shoulder to Overhead

Rest 2 Minutes

AMRAP 4
30 Single Dumbbell Shoulder to Overhead
Max Laterall Dumbbell Burpees


Sweat: 17,5/12,5
Train: 22,5/15
Compete: 25/20


3.Finisher
4 Sets:
10 Plate Front Raise
10/10 Russian Twists

- Rest 60 Seconds between Sets -

1.Hang Power Clean
On the 2:00 x 5 Sets
Set 1: 3 Hang Power Clean @ 60%
Set 2: 3 Hang Power Clean@ 65%
Set 3-5: 5 Hang Power Clean @ 70%


2.Conditioning
3 Rounds For Time:
30-20-10 Hang Power Cleans
400 Meter Run
60 Double Unders


Sweat: R1: 20/10; R2:30/20; R3:40/30; 120 Single Unders
Train: R1:30/20; R2:50/30; R3:70/40
Compete: R1:40/30; R2:60/40; R3:80/55

1.Pendlay Rows
On the 2:30 x 5 Sets
10 Pendlay Rows
Build in Weight!


2.Conditioning
For Time:
1,500/1,200 Meter Row
60 Box Jump Overs (24"/20")
80/60 Calories Echo Bike


Sweat:
Train:
Compete:

1.Overhead Squats
On the 2:00 x 6 Sets:
2 Overhead Squats
Start at 50% and Build to 85% of 1 RM



2.Conditioning
AMRAP 14
1 Overhead Squat
1 Toes to Bar
10 Push Ups
2 Overhead Squat
2 Toes to Bar
10 Push Ups
...
Add 1 Overhead Squat and Toe to Bar Rep Each Round


Sweat: 30/25; Knee Raises
Train: 40/30
Compete: 50/35

DAILYSWEAT

Every 3:00 x 10
6 Strict Pull Ups
12 Box Jump Overs (24"/20")
18 Sumo Deadlift High Pulls


Sweat: 16/12; Banded Pull Ups or Ring Rows
Train: 24/16
Compete: 32/24

TEAMWORKOUT

In Teams of 2

AMRAP 15
40 Wallballs
30 Synchro Alt. Dumbell Hang Snatches
40 Burpees

Rest 2 Minutes

AMRAP 15
40 Wallballs
30 Synchro Single Dumbell Push Press
40 Burpees


Sweat: 15/10; 14/8
Train: 17,5/12,5; 20/14
Compete: 22,5/15; 20/14

1.Conditioning
4 Rounds for Time:
20 Ketllebell Goblet Reverse Lunges
20 Toes to Bar
60 Double Unders


Sweat: 16/12; 120 Single Unders
Train: 24/16; 40 Double Unders
Compete: 32/24



2.Finisher
4 Sets:
10 Doubble Dumbbell Chest Flys
10 Banded Deadbugs
https://www.youtube.com/watch?v=wCwn7-Z-XjE

- Rest 1 Minute Between Sets -

1. Isometric Deadlift Hold
Every 2:30 x 6
1 Rep 10 Seconds Hold (knee height)
Start at 55-60% and Build in Weight!



2.Conditioning
7 Rounds For Time:
15 Kettlebell Swings
15/12 Calories Bike or 18/15 Calories Row


Sweat: 16/13
Train: 24/16
Compete: 32/24

BENCHMARKWORKOUT

"MARY"
AMRAP in 20 minutes
5 Handstand Push-Ups
10 Pistols (alternating legs)
15 Pull-Ups


Sweat: Pike Push up or Z-Press; Pistol to Bench
Train: 10 Pull Ups
Compete:



2.Finisher
3 Sets
10/10 Bulgarian Split Squats
*Build in Weight
- Rest 1 Minute Between-

1.Power Clean
On the 1:30 x 8 Sets
4-4-3-3-2-2-1-1
Start at 60% and Build to 90-95%



2.Conditioning
3 Rounds x AMRAP 3:
15 Power Cleans
20 Sit Ups
Max Calories Ski Erg

- 3 Minutes Rest Between Rounds -


Sweat: 40/25
Train: 50/35
Compete: 60/45

1.Push Jerk
On the 2:00 x 6 Sets:
3 Push Jerks
w/ 2 Seconds Pause in Dip Position
Start at 50% and Build to 75-80%



2.Conditioning
For Time:
1000 Meter Run
50 Push Jerks
40 Box Jumps (24"/20")


Sweat: 30/20
Train: 45/30
Compete: 60/40

DAILYSWEAT

8 Rounds for Time:
10 Ring Dips
20 Alt. D-Ball Lunges
1 Doubble Dumbbell Farmers Cary (bis zur Schranke)




Sweat: 15/10; 15/10; Banded or Box Dips
Train: 17,5/12,5; 20/15
Compete: 22,5/15; 20/15

TEAMWORKOUT

In Teams of 3

[0:00-10:00]
90/75 Calories Ski Erg
90 Power Cleans
Max Toes to Bar


[10:00-20:00]
90/75 Calories Ski Erg
60 Power Cleans
Max Toes to Bar


[20:00-30:00]
90/75 Calories Ski Erg
30 Power Cleans
Max Toes to Bar



Sweat: 40/20; 45/25; 50/30; Knee Raises
Train: 50/30; 57,5/37,5; 65/45
Compete: 60/35; 70/45; 80/55

1.Thruster
On the 2:00 x 6
6-5-4-3-2-1
Thruster
start at 50% and built to 90-95% of 1RM



2.Conditioning
For Time:
10-9-8-7-6-5-4-3-2-1
Thruster
Chest to Bar Pull Ups


Sweat: 30/20; Ring Row or Banded Pull Ups
Train: 35/25; Pull Ups
Compete: 40/30