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< WOD im Februar 2023
WOD im April 2023 >

01.04.2023

WOD
”Tough Times“
Teams of 3
For Time
1000 Burpees

Time Cap 60

31.03.2023

WOD
1. Barbell Complex
1 Power Snatch + 1 Hang Power Snatch
Build to a heavy


2.Conditioning
"Hallucinate"
AMRAP 15
2 Strict Pull Ups
4 Box Jumps (30"/24")
8 Alt. Dumbbell Snatches


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

30.03.2023

WOD
1.Back Squat
Buildt to a Heavy Set of 5



2.Conditioning
"Wilson"
For Time:
800-600-400-200 Meter Run
40-30-20-10 Wallballs


Sweat: 14/12
Train: 20/14
Compete: 20/14

29.03.2023

WOD
1.Bench Press
Build to a heavy Set of 5


2.Conditioning
"Albacore"
EMOM x 15
Minute 1: X Meter Row
Minute 2: X Push Ups
Minute 3: X Toes to Bar



Sweat: 150/100 Meter; 10 Push Ups; 12 Knee Raises
Train: 200/150 Meter; 14 Push Ups; 9 Toes to Bar
Compete: 250/200 Meter; 18 Push Ups; 12 Toes to Bar

28.03.2023

WOD
1.Deadlift
Build to a heavy Single


2.Conditioning
"Kinda"
10-9-8-7-6-5-4-3-2-1
Deadlifts
Dumbbell Hang Power Cleans
Handstand Push-ups


Sweat: 60/40; 15/10; Z-Press or Pike Push Up
Train: 80/55; 17,5/12,5
Compete: 100/70; 22,5/15

27.03.2023

WOD
1.Overhead Squat
3 Overhead Squats
Build in weight or to 80-85% of 1 RM



2.Conditioning
"Fighting Words"
3 Rounds For Total Reps:
1 Minute Chest to Bar Pull-ups
1 Minute Overhead Squats
1 Minute Double Unders
1 Minute Lateral Barbell Burpees
1 Minute Rest


Sweat: 25/15
Train: 30/20
Compete 35/25

26.03.2023

WOD
Daily Sweat

AMRAP 14
20 Doubble Dumbbell Box Step Over
30 Russian Kettlebell Swings

Rest 2 Minutes

AMRAP 14
1 Doubble Dumbbell Farmes Carry (Bis zur Schranke)
5 Wall Walks


Sweat: 15/10; 16/12; Walkouts
Train: 17,5/12,5; 24/16
Compete: 22,5/15; 32/24

25.03.2023

WOD
TEAMWORKOUT
"Down With The Strictness"
TEAMS OF 3
AMRAP 30
30 Power Cleans
60 Calories Assault Bike
90 Pull Ups



Sweat: 30/20; Ring Rows
Train: 45/30
Compete: 60/40; Chest to Bar

24.03.2023

WOD
1. Thruster
In 12 Minutes Build to a Heavy Set of 5
*From Rick


2.Conditioning
"Rust Bucket"
AMRAP 15:
21 AbMat Sit-ups
15 Push-ups
9 Thrusters


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

23.03.2023

WOD
1.Deadlift
On the 2:00 x 5
10-8-6-4-2
*Build in Weight


2.Conditioning
EMOM x 14 (7 Rounds)
Minute 1: X Meter Ski Erg
Minute 2: 15 Deadlifts



Sweat: 150/100 Meter ;60/40
Train: 200/150 Meter ;80/55
Compete: 250/200 Meter ;100/70

22.03.2023

WOD
1. Barbell Complex
Push Jerk + Split Jerk
Build to a heavy.


2.Conditioning
"Duck, Duck, Goose"
2 Rounds For Time
400 Meter Run
21 Push Jerks
120 Double Unders



Sweat: 30/25; 240 Single Unders
Train: 40/30; 80 Double Unders
Compete: 50/35

21.03.2023

WOD
1.Clean Complex
On the Minute x 10
1 Power Clean
1 Hang Power Clean


2.Conditioning
12 x 1 Minute On / 30 Seconds Off
Max Calories Row
Max Burpees
Max Toes to Bar


Sweat:
Train:
Compete:

20.03.2023

WOD
1. Back Squat
Build to a heavy Set of 5
ot to 80-85% of 1 RM


2.Conditioning
"Play Ball"
3 Rounds For Time:
10 Power Snatches
20 Box Jump Overs (24"/20")
30 Wallballs



Sweat: 30/20; 14/8
Train: 40/27,5; 20/14
Compete: 50/35; 20/14

19.03.2023

WOD
Daily Sweat
AMRAP 30
40 Single Dumbbell Push Press
30 Alt. V-UPS
20 Calories Ski or Assualt Bike


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

18.03.2023

WOD
TEAMWORKOUT
"The Triplet Triplet"
TEAMS OF 2

4 Rounds For Time
40 Alternating Front Rack Barbell Lunges
400 Meter Run (Together)
40 Box Jump Overs (24""/20"")

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

17.03.2023

WOD
1.Barbell Complex
1 Clean + 3 Front Squats + 1 Split Jerk
Build to a Heavy


2.Conditioning
"Tug-O-War"
5 Rounds For Time
15 Chest to Bar Pull-ups
10-8-6-4-2 Clean & Jerks


Sweat: 40/20; Ring Rows
Train: 55/30; Pull Ups
Compete: 70/40

16.03.2023

WOD
1.Bench Press
Build to a heavy Set of 3 Bench Presses


2.Conditioning
"Keeping Tabs"
18 x 40 Seconds On / 20 Off
1. Row Calories
2. Sit-ups
3. Push-ups



Sweat:
Train:
Compete:

15.03.2023

WOD
1.Snatch Complex
Snatch Pull + Squat Snatch
Build in Weight

Or Beginner:
Snatch Pull + Power Snatch


2.Conditioning
For Time
15-10-5
Squat Snatches
25-20-10
Laterall Barbell Burpess

Sweat: 30/20; Power Snatch
Train: 45/30
Compete: 60/40

14.03.2023

WOD
1.Strict Press
On the 1:45 x 7
5 Strict Presses
Build in Weight or to 75-80%


2.Conditioning
"Skill Saw"
AMRAP 14
20 Kettlebell Swings
40 Double Unders
10 Handstand Push Up
40 Double Unders


Sweat: 16/12; 80 Single Unders; Pike Push Up or DB Z-Press
Train: 24/16; 30 Double Unders
Compete: 32/24

13.03.2023

WOD
1.Overhead Squat
On the 1:30 x 7
2 Overhead Squats
*From Rick
*Build in Weight


2.Conditioning
For Time:
4 Rounds
20 Toes to Bar
15 Overhead Squats


Sweat: 30/15
Train: 40/25
Compete: 50/35

..

WOD
Daily Sweat
E2MOM x 15 ( 5 Rounds)
Minute 1+2: 20 Doubble Dumbbell Floor Presses
Minute 3+4: 25/20 Caloreis Ski Erg
Minute 5+6: 20 Ring Dips


Sweat: 12,5/7,5; 20/15 Calories Ski Erg; Banded / Bench Dips
Train: 15/10
Compete: 20/12,5

11.03.2023

WOD
TEAMWORKOUT
"Street Lights"

[TEAMS OF 3]
AMRAP 35
400 Meter Team Run
45 Bar-Facing Burpees, 45 Thrusters
400 Meter Team Run
45 Bar-Facing Burpees, 45 Thrusters
400 Meter Team Run
45 Bar-Facing Burpees, 45 Thrusters
400 Meter Team Run
45 Bar-Facing Burpees, Max Thrusters


Sweat: 20/15; 30/20; 40/25
Train: 30/20; 40/25; 50/30
Compete: 40/25; 50/30; 60/35

10.03.2023

WOD
1.Hang Power Clean
On the 1:30 x 8
1 Hang Power Clean
Build in Weight or to 85-90% of 1RM


2.Conditioning
AMRAP 14
20 Hang Power Cleans
10 Strict Pull Ups
20 AbMat Sit-Ups

Sweat: 30/ 20; Banded Strict Pull Ups/ Ring Rows
Train: 45/25
Compete: 60/ 30

09.03.2023

WOD
1.Front Squat
On the 1:45 x 6
5 Front Squats
*Build in Weight or to 75-80%


2.Conditioning
"Fingers Crossed"
Every 3 Minutes x 5 Rounds
1 Doubble Kettlebell Farmers Carry (Bis zur Schranke)
Max Rounds of:
10 Push Ups
15 Air Squats

Sweat: 16/8
Train: 20/12
Compete: 24/16

08.03.2023

WOD
TEAMWORKOUT
In Teams of 3
"Floor Plan"
AMRAP 33

60/45 Calorie Row
60 Box Jump Overs (24"/20")
60 Power Snatches


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

07.03.2023

WOD
1.Pressing Complex
2 Push Press
+ 2 Push Jerks
Build in Weight


2.Conditioning
For Time
21 Toes to Bar + 50 Double Unders
21 Pull-ups + 50 Double Unders
15 Toes to Bar + 50 Double Unders
15 Chest to Bar Pull-ups + 50 Double Unders
9 Toes to Bar + 50 Double Unders
9 Bar Muscle-ups + 50 Double Unders


Sweat: Knee Raises; Ring Rows; 100 Single Unders
Train: Pull Ups; 30 Double Unders
Compete:

06.03.2023

WOD
1.Deadlift
Built to a Heavy Set of 6
or to 80-85% of 1 RM


2.Conditioning
AMRAP 16
25 Wallballs
20 Deadlifts
15 Handstand Push-ups


Sweat: 60/40; 14/8; Dumbbell Z-Press or Pike Push Up
Train: 80/ 55; 20/14
Compete: 100/70; 20/14

05.03.2023

WOD
Daily Sweat
For Max Reps
36 x 50 Seconds On / 10 Off
Max Doubble Dumbbell Hang Power Clean
Max Calories Assault Bike
Max V-Ups

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

04.03.2023

WOD
OPEN WORKOUT 23.3
Rx´d:
Starting with a 6-minute time cap, complete as many reps as possible of:

5 wall walks
50 double-unders
15 snatches (weight 1)
5 wall walks
50 double-unders
12 snatches (weight 2)

*If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:

20 strict handstand push-ups
50 double-unders
9 snatches (weight 3)

*If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:

20 strict handstand push-ups
50 double-unders
6 snatches (weight 4)


♀ 29 kg, 43 kg, 56 kg, 70 kg
♂ 43 kg, 61 kg, 83 kg , 102kg

Scaled:
Scaled Wall Walks
50 Single Unders
Hand-release push-ups
♀ 20kg, 29 kg, 34 kg, 38 kg
♂ 29 kg, 43 kg, 52 kg, 61 kg


Foundation:
For time
5 bear crawls
50 jumping jacks
15 snatches
5 bear crawls
55 jumping jacks
12 snatches
5 bear crawls
60 jumping jacks
9 snatches
5 bear crawls
65 jumping jacks
6 snatches

♀15 kg*
♂20 kg*

Time cap: 12 minutes

03.03.2023

WOD
1.Push Press
On the 1:30 x 7
3 Push Presses
Build in Weight or to 80-85%



2.Conditioning
2 Rounds For Time:
40 Russian Kettlebell Swings
40 Box Jump Overs (24"/20")
40 Ketlebell Goblet Reverse Lunges


Sweat: 16/12
Train: 24/16
Compete: 32/24"






















02.03.2023

WOD
1. Back Squats
On the 1:45 x 6
6 Back Squats
*Build in Weight or to 75-80%



2.Conditioning
On the Minute x 16:
Minute 1: 10 Sit-ups + Max Dumbbell Snatches
Mintue 2: 200/150 Meter Row


Sweat: 15/10; 150/100 Meter Row
Train: 17,5/12,5
Compete: 22,5/15
< WOD im Februar 2023
WOD im April 2023 >