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

WOD

1. Juni 2020|

WARMUP

2 rounds

  • 10 front rack stretch
  • 10 pause front squat
  • 10 strict press
  • 10 thruster

STRENGTH

8′ otm

  • 4 thruster

WOD

2 rounds for time

  • 1000/800m row
  • 100 double unders
  • 25 power snatch 50/35

31. Mai 2020|

WARMUP
3 rounds:

  • 10 scorpions
  • 5 mobility complex
  • 10 good morning
  • 10 one leg deadlift
  • 10 v-ups

STRENGTH
4×8 sumo squts

WOD
5 rounds

  • 6 deadlift 70/50
  • 9 ring dips
  • 12 wall ball 9/6
  • 30″ hollowhold 

30. Mai 2020|

WARMUp
on the withboard

STRENGTH
3 rounds

  • 10 tuck ups
  • 10 hollow rocks
  • 10 v ups
  • 10″ hollow hold
  • 1′ rest

WOD

  • 100 kb swings 20/16
  • 200 air squats
  • 100 push up
  • 200 du’s

29. Mai 2020|

WARMUP

  • 5′-10′ mobility
  • 5′ activity

WOD

10′ AMRAP

  • 50 lunge steos
  • 15/12 cal bike / row / ski
  • 25 thruster 30/20
  • 25 pull up

1′ rest 

15′ AMRAP

  • 50 air squats
  • 15/12 cal bike / row / ski
  • 25 push press
  • 25 backsquat

28. Mai 2020|

WARMUP
2 rounds of:

  • 1′ ankle warm up
  • 10 snatch grip deadlift
  • 10 snatch high pull
  • 5 power snatch

STRENGTH
12′ work on your pistols

WOD
4 rounds

  • 20 plate crunches 10/5
  • 10 goblet squats
  • 50 mountain climbers
  • 10 power snarch 40/25
  • 20 v-ups

27. Mai 2020|

WARMUP
some mobility and 2 rounds 

  • deadlift
  • highpulls
  • cleans
  • front squats
  • drop squats

STRENGTH

  • 3×4 hang cleans
  • 3×4 squat cleans

WOD
3 rounds for time

  • 5 power cleans
  • 10 front squat
  • 15 burpees over the bar
  • 20 sit up