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< WOD im Januar 2023
WOD im März 2023 >

01.03.2023

WOD
1.Clean Complex
3 Hang Power Clens
2 Front Squats
*Build in Weight



2.Conditioning
"Lego Land"
3 Rounds For Time
30-20-10 Burpees
400 Meter Run
100 Double Unders


Sweat: 200 Single Unders
Train: 60 Double Unders
Compete

28.02.2023

WOD
1.Deadlift
Build to a heavy triple.



2.Conditioning
"Dinosaur"
For Time
45 Toes to Bar
45 Kettlebell Jerks
45 Deadlifts
45 Handstand Push-ups

Sweat:60/40; 12/8; Knee Raises; Pike Push Ups/Z-Presses
Train: 80/55; 16/12
Compete: 100/70; 24/16

27.02.2023

WOD
1.Overhead Squat
Build to a Heavy Set of 5
(From Rick)

2.Conditioning
"Josh"
For Time
21-15-9 Overhead Squats
42-30-18 Pull-ups


Sweat: 30/20; Ring Rows
Train: 35/25
Compete: 40/30

26.02.2023

WOD
Daily Sweat
For Max Reps
EMOM x 33 (10 Rounds)
Minute 1: Doubble Dumbbell Deadlifts
Minute 2: Max Hand Release Push Ups
Minute 3: Straight Leg Medball AbMat Sit Ups

Sweat: 17,5/ 12,5; 14/8
Train: 22,5/ 17,5; 20/14
Compete: 25/20; 20/14

25.02.2023

WOD
TEAMWORKOUT

"Open Mind"
[TEAMS OF 3]

AMRAP 30
6 Push Jerks
12 Air Squats
6/4 Calories Assault Bike

*Partner Needs to Finish full Rounds


Sweat: 30/20
Train: 40/25
Compete: 50/30

24.02.2023

WOD
OPEN WORKOUT 23.2 & 23.2A

Complete as many reps as possible in 15 minutes of:

Rx´d:
23.2A

5 burpee pull-ups
10 shuttle runs (1 rep = 25 ft out/25 ft back)
*Add 5 burpee pull-ups after each round.

23.2B

Immediately following 23.2A, athletes will have 5 minutes to establish:

1-rep-max Thruster (from Flor)

Scaled/Foundation:
5 Burpees
10 shuttle runs (1 rep = 25 ft out/25 ft back)
*Add 5 burpees after each round.

Immediately following 23.2A, athletes will have 5 minutes to establish:

1-rep-max Thruster (from Flor)

23.02.2023

WOD
1.Barbell Pendlay Row
On the 1:30 x 6
5 Pendlay Rows


2.Conditioning
EMOM x 18
Minute 1: 8 Kettlebell Swings + Max Wall Walks
Minute 2: Max Box Jump Overs (24"/20")



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

22.02.2023

WOD
1.Conditioning + Strength

EMOM x 12
Minute 1: X Meter Row
Minute 2: 15 Thruster
Minute 3: X Pull Ups


- Rest 2 Minutes -


In 12 Minutes:
Build to a 5RM Front Squat (From The Floor)



Sweat: 150/100 Meter; 15/10 ;12 Ring Rows
Train: 200/150 Meter; 20/15 ; 10 Pull Ups
Compete: 250/ 200 Meter; 20/15 ;12 Chest to Bar Pull Ups

21.02.2023

WOD
1.Power Snatch
On the 1:30 x 6
3-3-2-2-1-1
Build in Weight or to 85-90% of 1 RM


2.Conditioning
"Hang Gliding"
AMRAP 18
8 Alt. Dumbbell Hang Snatches
6 Toes to Bar
24 Double Unders

Sweat: 15/10; Knee Raises; 48 Single Unders
Train: 17,5/12,5
Compete: 22,5/15

20.02.2023

WOD
1. Clean Complex
In 10 Minutes Build to a Heavy Complex
1 Power Clean
+ 1 Hang Power Clean


2.Conditioning
"CFO"
4 Rounds x AMRAP 3
3 Power Cleans (135/95)
6 Handstand Push-ups
9 Wallballs (20/14)

Rest 1 Minute Between Rounds


Sweat: 40/20; 14/8; Pike Push Up/DB Z-Presses
Train: 50/30; 20/14
Compete 60/40; 20/14

19.02.2023

WOD
Daily Sweat

For Max Reps

AMRAP 16
Max Ring Dips

Every 2 Minutes:
15 Kettlebell Swing


-Rest 2 Minute-

AMRAP 16
Max Calories Assault Bike

Every 2 Minutes:
15 Tuck Ups

Sweat: 16/12; Banded Ring Dips or Bench Dips
Train: 24/16
Compete 32/24

18.02.2023

WOD
TEAMWORKOUT

IN TEAMS OF 3

AMRAP 30
75 Push Presses
75 Double Dumbbell Front Rack Lunges
75 Hand Release Push Ups
75/60 Calories Ski Erg

Sweat: 30/20; 15/10
Train: 35/25; 17,5/12,5
Compete: 40/30; 22,5/15

17.02.2023

WOD
OPEN WORKOUT 23.1

Complete as many reps as possible in 14 minutes of

60-calorie row
50 toes-to-bars
40 wall-ball shots
30 cleans
20 muscle-ups


Scaled
♀ 10-lb ball to 9 ft, hanging knee raises, 65-lb (29 kg) cleans, chin-over- bar pull-ups
♂ 14-lb ball to 10 ft, hanging knee raises, 95-lb (43 kg) cleans, chin- over-bar pull-ups


Rx´d
♀ 14-lb ball to 9-ft target, 95 lb (43 kg) cleans
♂ 20-lb ball to 10-ft target, 135-lb (61 kg) cleans


FOUNDATIONS
60 strokes on the rower
50 sit-ups
40 wall-ball shots
30 cleans
20 push-ups

♀ 6-lb ball to 9-ft target, 35-lb (15kg) cleans*
♂ 10-lb ball to 10-ft target, 45-lb (20 kg) cleans*

16.02.2023

WOD
1.Strict Press
On the 2:00 x 5
5 Strict Presses


2.Conditioning
"Wait A Minute"
5 Rounds x AMRAP 2
10 x 8 Meter Shuttle Run
10 Alt. Dumbbell Snatches
Max Box Jump (30"/24")

Rest 2 Minute Between Rounds


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

15.02.2023

WOD
1.Back Squat
In 12 Minutes Build to a Heavy Single
Back Squat



2.Conditioning
"Tenacious"
AMRAP 14
2-4-6-8-10... Pull Ups
4-8-12-16-20... Wall Balls


Sweat: Ring Rows; 14/8
Train: 20/14
Compete: Chest to Bar Pull Ups; 20/14

14.02.2023

WOD
1.Deadlift
Build in Weight to a Heavy Set of 10 Deadlifts


2.Conditioning
For Time
3 Rounds
8 Handstand Push-ups
8 Doubble Dumbbell Hang Power Cleans
50 Double Unders

- Directly Into -

3 Rounds
8 Handstand Push-ups
8 Doubble Dumbbell Shoulder to Overhead
50 Double Unders

Sweat: 15/10; 100 Single Unders; Pike Push Up/ DB Z-Press
Train: 17,5/12,5; 30 Double Unders
Compete: 22,5/15

13.02.2023

WOD
1. Overhead Squat
5 Overhead Squats
Build in Weight or to 70-75% of 1 RM


2.Conditioning
For Time
40 Power Snatches

Rest 2 Minutes

3 Rounds
400 Meter Run
15 Overhead Squats



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

12.02.2023

WOD
Daily Sweat
For Max Reps
30 x 40 Seconds ON / 20 Off
Calories Ski Erg
Straight Leg Med Ball Sit Ups
Goblet Reverse Lunges



Sweat: 14/8; 17,5/12,5
Train: 20/14; 22,5/15
Compete: 20/14; 25/17,5

..

WOD
TEAMWORKOUT

Team Damn Diane
TEAMS OF 3
For Time:
Buy-In: 180/150 Calorie Bike

Into..
150 Deadlifts
150 Handstand Push-ups
Partition However You'd Like



Sweat: 60/40; Doubble Dumbbell Z-Press / Pike Push up
Train: 90/60
Compete: 120/80

10.02.2023

WOD
1.Front Squat
In 12 Minutes Build to a Heavy Single
or to 85-90% of 1 RM



2. Conditioning
"Open Workout 22.3"
For Time
21 Pull-ups
42 Double Unders
21 Thrusters

18 Chest to Bar Pull-ups
36 Double Unders
18 Thrusters

15 Bar Muscle-ups
30 Double Unders
15 Thrusters

Sweat: (20/15); (30/20); (40/25); Ring Rows; Single Under x2
Train: (30/20);(40/25);(50/30); Pull Ups
Compete: (40/30);(50/35);(60/40)

10.02.2023

WOD
1.Front Squat
In 12 Minutes Build to a Heavy Single
or to 85-90% of 1 RM



2. Conditioning
"Open Workout 22.3"
For Time:
21 Pull-ups
42 Double Unders
21 Thrusters

18 Chest to Bar Pull-ups
36 Double Unders
18 Thrusters

15 Bar Muscle-ups
30 Double Unders
15 Thrusters

Sweat: (20/15); (30/20); (40/25); Ring Rows; Single Under x2
Train: (30/20);(40/25);(50/30); Pull Ups
Compete: (40/30);(50/35);(60/40)

09.02.2023

WOD
1.Conditioning
"Ride The Pine"
5 Rounds For Time:
10 Doubble Dumbbell Renegade Row
200 Meter Run
10 Push Ups
200 Meter Run


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



2.Finisher
12 x 20 Seconds On / 10 Off
Plate Russian Twist
Banded Pull Ups

08.02.2023

WOD
1. Squat Clean & Jerk
On the 1:30 x 7
1 Squat Clean & Jerk
Build in Weight or to 85-90% of 1 RM



2.Conditioning
""Lyla""
10-9-8-7-6-5-4-3-2-1
Lateral Barbell Burpees
Clean & Jerks


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

07.02.2023

WOD
1.Bench Press
On the 1:45 x 5
10-8-6-4-2
Build in Weight

2.Conditioning
"2-3 Zone"
AMRAP 2-2-2-3
15/12 Calorie Row
9 Box Jump Overs (24"/20")

Remaining Time Max Toes to Bar


Rest 2 Minute Between Rounds


Sweat: Knee Riases
Train:
Compete:

06.02.2023

WOD
1. Squat Snatch
On the 1:30 x 6
1 Squat Snatch
Build in Weight or to 80-85% of 1 RM Squat Snatch

or Beginner:
1 Power Snatch
+ 1 Overhead Squat



2.Conditioning
"Karabel"
10 Rounds For Time:
3 Power Snatches
15 Wall Balls


Sweat: 30/20; 14/8
Train: 45/27,5; 20/4
Compete: 60/35; 20/4

05.02.2023

WOD
Daily Sweat
For Time
50-40-30-20-10
Single Dumbbell Push Press
Jump Squats
Calories Bike
or
60-50-40-30-20
Calories Row

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

04.02.2023

WOD
TEAMWORKOUT

IN TEAMS OF 4
AMRAP 35
Buy-In: 1,000 Meter Team Run (Einmal um den Block)

Directly Into..
Max Rounds of

20 Rope Climbs
80 Toes to Bar
80 Deadlifts

*One Partner always need to collect Burpees


Sweat: 60/45
Train: 80/60
Compete: 100/75

03.02.2023

WOD
1. Squat Clean and Jerk
On the 2:00 x 6
2 Squat Clean + 2 Jerks
Build in Weight or to 70-75% of 1 RM Clean & Jerk

or Beginner
2 Power Cleans & Jerk

2.Conditioning
For Time:
10-8-6-4-2 Wall Walk
100-80-60-40-20 Double Unders


Sweat: Single Under x 2; Walkouts
Train:
Compete

02.02.2023

WOD
1.Turkish Get Up
In 12 Minutes Build up in Weight
2 Reps each Side


2.Conditioning
"Handsome Devil"
4 Rounds For Time
10-8-6-4 Single Dumbbell Devil's Press
30 Sit-ups
20 Single Dumbbell Front Rack Lunges


Sweat: 15/10
Train: 17,5/12,5
Compete 22,5/15
< WOD im Januar 2023
WOD im März 2023 >