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Wodmarathon 2016

In teams of two
with a running clock of 100min rotate on every 10min to the next workout

WOD 1
30 wall climbs

WOD 2
6000kg back squats (M/F 5000kg, F/F 4000kg)
(choose weight)

WOD 3
3 rounds for time (relay)
12/8 cal ski
21 swings 24/16

WOD 4
for time
double “Isabel“
60 snatches 60/40

WOD 5
30,20,10 reps for time
bike (M/F 27,18,9, F/F 24,16,8)
slam ball box step overs 20/15,60cm

WOD 6
100 alternating reps for time
1 db snatch 20/15
1 db overhead lunge 20/15

WOD 7
2 rounds for time
1000/800m row
1000m run
partners can work simultaneously

WOD 8
for time
50 simultaneous burpee toes to bar

WOD 9
10 rounds „Cindy“
5 pull ups
10 push ups
15 squats

WOD 10
100,50,25 reps for time
double unders
sit ups

WOD 17.12.2016

In teams of two

„Barbara meets DT“
5 rounds for time
20 pull ups
12 deadlifts 70/50
30 push ups
9 hang power cleans 70/50
40 sit ups
6 push jerks 70/50
50 squats

WOD 16.12.2016

a) emom 12min
1. 3-5 wall climbs
2. 30sec ring L-sit hold
3. 3-5 windmill /side

b) amrap 15min
4 bar muscle ups
8 push ups
12 swings 24/16

WOD 15.12.2016

a) deadlift
3 x 10 @ 70%

b) 3 rounds for time
21 wall balls 20/14
18 box jumps 60/40
15 burpees
12 toes to bar

WOD 14.12.2016

a) shoulder press
3 x 10 @ 70%

for time
1000m row
15 power snatches 50/35
500m row
12 power snatches 50/35
250m row
9 power snatches 50/35

c) teams of 2
100 push ups
partner holds top of push up

13.12.2016

a) back squat
3 x 10 @ 70%

b) 8 rounds for time
8 db thrusters 20/15
8 db lunges 20/15
8 pull ups

WOD 12.12.2016

a) „Diane“
21,15,9 reps for time
deadlifts 100/70
handstand puh ups

b) @10:00min
9,15,21 reps for time
power cleans 70/50
burpees over the bar

compare to 19.10.2015

WOD 11.12.2016

a) for total reps
amrap 5min
5 chin ups
5 ring dips

amrap 5min
10 toes to bar
10 hand release push ups

amrap 5min
15 squats
15 sit ups

1min rest between amraps

b) 3 rounds
10 Y´s
10 T´s
10 scapula push ups
10 side plank rotations

WOD 10.12.2016

In teams of two for time

100 ski/bike (M/F 85, F/F 70)
75 burpees
50 clean & jerk 60/40
75 inverted burpees
100 bike/ski (M/F 85, F/F 70)

WOD 09.12.2016

a) back squats
6 x 2 @ 85-90%

b) for time
3 rounds
6 high pulls 32/24
6 swings
6 goblet squats
50/35cal row
3 rounds
6 high pulls 32/24
6 swings
6 goblet squats
50/35 cal row
3 rounds
6 high pulls 32/24
6 swings
6 goblet squats