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

WOD

14. Oktober 2019|

STRENGTH:
12′ EMOM

  • max rep push up
  • 10 weighted box step overs
  • 10 box jumps

WOD „painfree“
3 rounds for time

  • 20 dumbbell deadlift
  • 20 pull up
  • 20 hang dumbbell clean & jerk
  • 400m run

ENDURANCEWOD – WEDNESDAY

13. Oktober 2019|

STRENGTH:
10′ OTM
3 ring muscle up

WOD „thrusters for everybody“
5 rounds – 2′ work – 1′ rest

  • 10 thrusters 42.5/30
  • 10 v-ups
  • max rep wall ball 9/6

12. Oktober 2019|

WOD „holidays“
i pack in my bag

  • 200m run
  • 1 legless rope climb
  • 10 front squats 50/35
  • 10 push up
  • 10 chest to bar pull up
  • 10 squat jumps
  • 10 toes to bar
  • 10/8 cal row
  • 200 du’s

11. Oktober 2019|

OPEN WOD 20.1

10 rounds for time

  • 8 ground to overhead
  • 10 bar facing burpees

10. Oktober 2019|

STRENGTH:
12′ EMOM

  • 8 rower pike up
  • 10 ring dips
  • 40″ handstand hold
  • 30″ death hang L-sit hold

WOD „dumbbell hulk“
partnerwod 16′ AMRAP – you go, i go

  • 5 devil press 2×15 / 2×10
  • 5 hang clean
  • 5m lunges
  • 5 box step overs
  • 5m lunges
  • 5 deadlift
  • 5 squats

partner: 50 du’s while waiting

9. Oktober 2019|

STRENGTH:
10′ OTM

  • 1 hang powersnatch
  • 1 high hang squat snatch
  • 1 overhead squat

WOD „jump of the boat“
27-21-15-9

  • cal row
  • sandbag squats
  • burpees