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

WOD

29. Januar 2023|

STRENGTH
every 3′ – 4 rounds

  • 8-6-4-4- front squat
  • 8/6 cal bike

WOD
30-20-10

  • cal row
  • push up
  • 2 rope climb
  • jumping lunges

28. Januar 2023|

STRENGTH

  • gymnastic strength

WOD
every 3′ – 6 rounds

  • 60 du’s
  • 15 kettlebel swings 24/16
  • 10 pull up or 3 muscle up

27. Januar 2023|

STRENGTH
3 rounds for quality

  • 45″ side plank hold each
  • 30 russian twist

WOD
4x 4′ AMRAP

  • 9 pull up
  • 18 dumbbell lunges 22.5/15
  • 9 toes to bar
  • 18 dumbbell squats

2′ rest between

26. Januar 2023|

STRENGTH
every 30″ for 10′

  • 1 deadlift @70% of 1rep max

WOD
15′ AMRAP

  • 20 box jump over
  • 15 burpee to target
  • 10 v-up
  • 5 deadlift 70/50

25. Januar 2023|

STRENGTH
10′ EMOM

  • hang power clean &
  • power clean

PARTNERWOD
6 rounds, I go- you go

  • 25/20 cal bike
  • 15 thruster 42.5/30

24. Januar 2023|

STRENGTH
psuh jerk

  • build up to a heavy 3rep max

WOD
for time

  • 500/450m row
  • 21 devil press 2×15/2×10
  • 500/450m row
  • 15 devil press
  • 500/450m row
  • 9 devil press
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