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

WOD

25. November 2020|

STRENGTH
5×4 hang squat clean

WOD
3 rounds for time

  • 15 kettlebel swings 24/16
  • 15 medball cleans 9/6
  • 30 russian twist
  • 15 thruster 42.5/30

24. November 2020|

STRENGTH
4x 3 turkish get up each side

WOD

  • 1000/800m row
  • 40 push up
  • 30 deadlift 60/45
  • 20 frontsquat
  • 10 shoulder to overhead

23. November 2020|

STRENGTH
10′ EMOM

  • hollow rocks
  • kettlebell windmill

WOD
5′ AMRAP

  • 10 burpee box jump
  • 10 kettlebell push press each 24/16

1′ rest

5′ AMRAP

  • 10 pistols each
  • 10 powerclean 50/35

ENDURANCEWOD – THURSDAY

22. November 2020|

STRENGTH
5×3 snatch balance

WOD
9′ AMRAP

3-6-9-12-…

  • power snatch 35/25
  • chest to bar pull up

21. November 2020|

STRENGTH
8′ OTM – 5 deadlift

PARTNERWOD
50-40-30-20-10

  • synchro kettlebell swings 16/12
  • synchro sit up
  • hand release push up (split as needed)

20. November 2020|

STRENGTH
10′ EMOM

  • 14 dumbbell lunge step
  • 8 good morning

WOD

  • 20 cal row / bike
  • 40 toes to bar
  • 20 cal row / bike
  • 40 plate ground to overhead 20/15
  • 20 cal row / bike
  • 40 plate box step over
  • 20 cal row / bike
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