Warm up: ankle warm up 20/20 arm circles 10 legswings fwd right 10 legswings lateral right 10 legswings fwd left 10 legswings lateral left 1 min jump rope or jumping jacks followed by 3 rounds 10 inchworm push up to pike 10/10 windmills 10...
Read moreHome WOD, 04.11.2020
Warm up: 1 Round of: 20 alternating perfect stretches 20″ fire hydrant right 20 russian babymakers 20″ fire hydrant left 20 alternating lunges & air squat 10 fwd./10 bw. bear crawl A. EMOM 12 10/10 weighted Split Squats 8-10...
Read moreHome WOD, 03.11.2020
„LOCK DOWN“ For time 10-9-8-7-6-5-4-3-2-1 Pushups 20-18-16-14-12-10-8-6-4-2 V-ups 30-27-24-21-18-15-12-9-6-3 Air squats #staystrongaustria
Read moreWOD, 02.11.2020
A. Warm up for B B. „Wolfgang’s Farewell-WOD“ CF Arcadium-Member for: 978 day 140 weeks 32 month (almost) 3 years In teams of 3 in 32min complete: buy in: 140 RUSSIAN KB swings (partition reps as needed – only 1 partner...
Read moreEndurance, 01.11.2020
IN TEAMS OF 2 – for time buy in: 800m run with a medball (9/6kg) Then AMRAP 30 (i go – you go) 50 goblet squats 50 WBS 50 box step ups with med ball 50 med ball squat cleans (Switch as needed) *5 burpees penalty both partners every...
Read moreWOD, 31.10.2020
A. 10/8/6/4/4 deadlifts B. 8 rounds for time: 10 WBS (9/6kg) 10 HR push ups TC. 12 min.
Read moreWOD, 30.10.2020
A. 6 sets of 2 Front Squats B. Every 3 min. for 5 rounds: 12 T2B 18 Box Jumps (61/51cm) 24 KB Swings (24/16kg)
Read moreWOD, 29.10.2020
A. Every 90 sec. for 4 sets 3 Clean Pulls then Every 90 sec. for 5 sets 2 Power Cleans B. AMRAP 9 9 Power Cleans (60/40kg) 12 lateral Bar Burpees
Read moreEndurance, 28.10.2020
00:00 – 14:00 2 rounds for time: 800m row 20 WBS (9/6kg) 50 DUs (=100 SUs) 14:00-28:00 2 rounds for time 2000m airbike 20 WBS (9/6kg) 50 DUs 28:00 – 42:00 2 rounds for time 30 burpee box jump over (61/51cm) 20 WBS (9/6kg) 50 DUs
Read moreWOD, 28.10.2020
A. EMOM 12 odd: 2-3 weighted pull ups even: 3-5 ring dips B. For time: AMRAP 9 10 alt. DB snatch (22,5/15kg) 8/8 single DB thrusters (22,5/15kg) rest 1 min. for time: 30 Pull ups TC. 14 min.
Read moreWOD, 27.10.2020
A. 5/5/4/4/3/3 Pause Back Squats (3sec.) B. AMRAP 12 12 Box Jumps (61/51cm) 15 Push ups 21 WBS (9/6kg)
Read moreWOD, 26.10.2020
A. work on Snatch TNG (3-5 reps) technique for 15 minutes, work up to a solid weight B. 21-15-9 Power Snatch (35/25kg) sit ups 15-12-9 Power Snatch (35/25kg) Knee2elbows 12-9-6 Power Snatches (35/25kg) T2B TC. 20 min.
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