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

WOD

19. Februar 2019|

Strength

  • 2×5 snatch grip deadlift
  • 3×3 power snatch
  • 3×3 drop snatch
  • 3×3 overhead squat
  • 3×2 squat snatch

WOD „7 frogs“
5 rounds for time

  • 7 shoulder to Overhead 50/35
  • 7 frog jumps
  • 14 knees to ellbox
  • 1′ rest

18. Februar 2019|

Strength
9′ EMOM

  • 8 one leg kettlebell deadlift each
  • 8 one arm bent over row each
  • 10 one arm kb front sqauts each

WOD „monday sun day“
AMRAP 16′

  • 10 kettlebell swings 20/16
  • 10 wall ball 9/6
  • 10 kettlebell press each
  • 10 cal row

16. Februar 2019|

Strength
every 3′ for 12′

A: 20 kettlebell &
20m farmers walk

B: 4 turkish get ups

WOD
21-15-9

  • front rack lunges 35/25
  • pull ups
  • box jumps
  • handstand push ups

 

15. Februar 2019|

WOD
in teams of two:

2 rounds

  • 1000m row
  • 200 air squats

2 rounds

  • 2500m bike
  • 200 push up

2rounds

  • 800m skierg
  • 200 v-ups

14. Februar 2019|

Strength
2 rounds

  • 2′ kettlebell clean & jerk left
  • 30″ rest
  • 2′ kettlebell clean & jerk right
  • 30″ rest

WOD
4 rounds for time

  • 10 deadlift 90/62.5
  • 20 sit ups
  • 30 squat jumps
  • 2 rope climb

13. Februar 2019|

Strength
2 rounds of core

  • 50 sit thru flow
  • 10 around the world
  • 30 mountain climbers
  • 50 bent hollow rock

WOD
6′ AMRAP

  • 8 power snatch
  • 8 chest to bar pull up

2′ rest

4’AMRAP

  • 20 du’s
  • 20 push up’s