WOD2017-08-18T15:33:08+02:00

WOD

20. Oktober 2020|

STRENGTH
3x 3′ OTM

  1. 3 hang squat clean
  2. 3 front sqaut & press
  3. 3 squat clean & jerk

WOD
3 rounds of:

  • 8/6 cal ski erg
  • 6 power clean 50/35
  • 4 bar muscle up

then 3 rounds of:

  • 8 devil press 15/10
  • 6 chest to bar pull up
  • 4 push press 50/35

19. Oktober 2020|

STRENGTH
5×8 stiff leg deadlift

WOD
6′ AMRAP

  • 12 back rack lunges
  • 12 dumbbell snatch 22.5/15
  • 12 push up

1′ rest

6′ AMRAP

  • 12/8 cal bike
  • 12 dumbbell thruster

ENDURANCEWOD – FRIDAY

18. Oktober 2020|

STRENGTH
8′ OTM
12 one leg hip thrust each

WOD
2-4-6-8-10-…

  • strict toes to bar 
  • bent over row 50/35
  • high box jump

for quality not speed

 

17. Oktober 2020|

STRENGTH
12′ EMOM

  • 8 lunges each
  • 30 plank knees to ellbow

WOD
15′ AMRAP

  • 10 power clean 50/35
  • 20 sit up
  • 600/450m bike
  • 10 push press
  • 20 pull up
  • 350/250m row

 

16. Oktober 2020|

WOD
2 rounds for time

  • 800m row
  • 50 wall ball 9/6
  • 50 ring dips
  • 50 back squats 20/15
  • 50 mountain climber each

 

15. Oktober 2020|

STRENGTH
5 sets of:

  • 4 power snatch &
  • 4 overhead squats

WOD
12′ AMRAP

  • 10 dumbbell thrusters each 22.5/15
  • 20 push up
  • 50 squat jumps

 

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