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

WOD

5. Dezember 2024|

STRENGTH

12’ work on

  • 1 length banded sprint &
  • 1 length frog jump

PARTNERWOD

2 rounds for time

  • 10 chest to bar pull up / (bar muscle up)
  • 30 partner wall ball
  • 50 partner mb sit ups
  • 30 partner wall ball
  • 10 hspu

4. Dezember 2024|

STRENGTH

Every 1’30’’ for 10 rounds

  • 1 above the knee power clean &
  • 1 below the knee power clean &
  • 1 power clean

WOD

21-15-9

  • kettlebell box step up
  • kettlebell taters 24/16
  • 80 du‘s

3. Dezember 2024|

ENDIRANCEWOD

8’ EMOM
A)

  1. 1 power snatch + 1 v-up
  2. 2 power snatch + 2 v-up
  3. 3 ..

If you fail, plank until 8′

B)

  1. 8/5 cal row/bike
  2. 9/6 cal row/bike
  3. 10/7 …

Change every minute beetween row and bike
If you fail, fire chair until 8’

C)

  1. 3 burpee + 3 toes to bar
  2. 4 burpee + 4 toes to
  3. 5 …

If you fail, dead hang until 8’

Rest 3′ between sets

2. Dezember 2024|

STRENGTH

8’ EMOM

  • 12 kb/ db farmers lunges
  • 8 kb / db deadlift

WOD

8’ AMRAP

  • 20 db thruster 22.5/15 (10 each side)
  • 20 Box jump

rest 3’ 3 rounds (T’cap 8’)

  • 20 db snatch 20/15 (10 each side)
  • 10 t2b + pull up

Remaining time until 8’

  • AMRAP burpee

————————————————————-

ENDURANCEWOD – TUESDAY

PARTNERWOD – THURSDAY

1. Dezember 2024|

STRENGTH

Every 2’ – 5x rounds

  • 10 deadlift @~70%

WOD

“Annie”
50-40-30-20-10

  • double unders
  • sit ups

Then:
3 rounds

  • 21 double unders
  • 15 kb swings 32/24
  • 9 push ups

 

30. November 2024|

STRENGTH

build to today’s heavy;

  • 1 power snatch &
  • 1 hang power snatch

WOD

Every 2’ for 7 rounds

  • 5 power snatch 42.5/30
  • 7 box jumps
  • 9 hand release push ups / (hspu)
Nach oben