WOD2024-05-05T14:04:28+02:00

WOD

18. Mai 2024|

ENDURANCEWOD
6 rounds
45’’ ON / 15’’ OFF

  • Cal row
  • Db devil press 22.5/15
  • Shuttle run
  • Box step up
  • 1’ rest

17. Mai 2024|

STRENGTH
every 2’ for 6x

  • 6/6 front rack lunges

WOD
every 5’ for 4x

  • 200m run
  • 15 power clean 42.5/30
  • 15 burpee over the bar

16. Mai 2024|

STRENGTH
15’ EMOM

  • 20-40’’ wall facing hs hold
  • 6-10 strict chin ups
  • 15 plate sit ups

WOD
14’ AMRAP

  • 20/16 cal bike
  • 20 v-ups
  • 20 db shoulder to oh 22.5/15
  • 15 pull ups

15. Mai 2024|

STRENGTH
every 3’ for 15’

  • 3 back squat

WOD
6x 2’ ON, 1’ OFF
A:

  • 250/200m row
  • 15 hr push ups

B:

  • 40 du’s
  • 20 air squats

14. Mai 2024|

STRENGTH
10-8-6-4-4

  • deadlift

PARTNERWOD
16’ AMRAP

  • 500m row
  • 30 wall balls
  • 20 handstand push up
  • 10 deadlift 100/70

split as needed

13. Mai 2024|

STRENGTH

A:

  • 4×10 seated db strict press

B:

  • 4×15 bent over row

WOD
3×4’ on, 2’ off

buy in: 200m run

then AMRAP in remaining time:

  • 10 toes to bar
  • 10 kb swings
  • 10 box jumps

SATURDAY – ENDURANCEWOD
TUESDAY – PARTNERWOD

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