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

WOD

25. September 2020|

ENDURANCEWOD

  • 20 synchro power clean 60/42.5
  • 40 toes to bar
  • 60 dumbbell snatch 22.5/15
  • 80 wall ball
  • 120 sit ups
  • 120 cal row
  •  and.. 😉

 

24. September 2020|

STRENGTH
10-8-6-4-2-1-1-1-1
front squat

WOD

  • 1000m row for time

then – 4 rounds

  • 10 box jumps
  • 10 burpees

 

23. September 2020|

STRENGTH
3 rounds of:

  • 10 rower pike up
  • 10 ring extensions
  • 10 candle sticks
  • 10 one arm overhead squats each

WOD
3 rounds for time

  • 15 deadlift 100/70
  • 15 handstandpush up (strict / deficit)

22. September 2020|

STRENGTH
4×3 drop cleans

WOD
50-40-30-20-10

  • double unders
  • v-ups

5-4-3-2-1

  • cleans

21. September 2020|

STRENGTH
8′ EMOM

  • 2 length one arm kettlebell oh walk
  • 5 strict pull up (weighted)

WOD
5 rounds for time 

  • 400m run
  • 15 overhead squats 55/37.5
  • 15 bar facing burpees

ENDURANCEWOD – FRIDAY

20. September 2020|

STRENGTH
10 – 8 – 6 – 4 – 2 – 1 – 1
push press

WOD
every 2′ – 10 rounds

  • 6 deadlifts 70/50
  • 5 hang power cleans
  • 4 push jerk