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

WOD

13. August 2020|

STRENGTH
12′ OTM – 3-5 ring muscle up

WOD
5 rounds for time

  • 10 overhead squats
  • 60 du’s

12. August 2020|

STRENGTH
10′ OTM

  • 1 strict press
  • 1 push press
  • 1 jerk

WOD
buy in : 400m run

21-18-15-12-9

  • toes to bar 
  • back squat

cash out : 400m run

11. August 2020|

STRENGTH
10′ OTM – 1-2 squat snatch

WOD
4-8-12-16-20-16-12-8-4

  • cal row or bike
  • burpee over the box jump

10. August 2020|

STRENGTH
10′ EMOM

  • 1-2 rope climb
  • 20 medball deadbug

WOD – for time

  • 400m run
  • 50 pull ups
  • 100 push up
  • 150 sit up
  • 200 air squat

ENDURANCEWOD – SATURDAY

9. August 2020|

STRENGTH
8′ EMOM

  1. 10 deadlifts
  2. 10 ring dips

WOD
5 rounds for time

  • 10 squat clean 50/35
  • 10 chin up
  • 10 heavy wall ball 12/9

8. August 2020|

WOD

  • 400m run
  • 15m handstand walk or scaling version
  • 400m run
  • 30 pistols