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

WOD

21. August 2019|

STRENGTH:
floor press
2×10 / 2×5 / 3×3

WOD „rope is dope“
for time

  • 500m row
  • 2 rope climbs
  • 30 power snatch 40/27.5
  • 2 rope climbs
  • 10 wall walks
  • 2 rope climbs
  • 30 lunge steps
  • 2 rope climbs
  • 500m row

20. August 2019|

STRENGTH:
10′ OTM
2 squat clean & 1 jerk

WOD „be my bear“
12′ AMRAP

  • 4 bear complex
  • 8 burpee to target
  • 16 ab mat sit ups

19. August 2019|

Strength:
EMOM 9′

  • 15 plate v-ups
  • hip thrust hold
  • push up hold

WOD „less is more“

  • 30 back squat 50/35
  • 30 pull up
  • 30 push up
  • 20 front squat
  • 20 chest to bar pull up
  • 20 handstand push up
  • 10 overhead squats
  • 10 muscle up
  • 10 strict handstand push up

Endurance Workout am Donnerstag, 22. August

18. August 2019|

Strength:
5 sets of

  • 8 good Mornings &
  • 4 side steps each

WOD „every minute“
partnerwod

  • 50 power swingss 24/16
  • 50 Partner wall ball 9/6
  • 50 cal bike
  • 50 thruster 42.5/30

every minute perform 5 synchro burpees

17. August 2019|

Strength:
find a heavy hang squat snatch for the day

WOD „grips“
buy in: 200 du’s

3 rounds:

  • 12/8/6 ring muscle up
  • 20 box jumps
  • 20m one arm dumbbell overhead lunges

16. August 2019|

WOD „11“
A:

  • row for calories

B: AMRAP

  • 10 poer clean 40/30
  • 20 cal skierg
  • 30 box jump

C: 2′ on / 1′ off

  • 12 pull up
  • 12 kettlebell push press 16/12
  • max reps du’s