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

WOD

15. April 2019|

Strength:
4×3 –  4×1
squat snatch

WOD „grace“:

  • 30 clean & jerk
  • rest 3′
  • 20 cal bike / row AFAP

 

14. April 2019|

Strength:
core cyrcle 1′ work – 20″ rest

  • band resisted deadbug
  • ring plank steps
  • weighted sit ups
  • L-sit wippers

WOD „dipsie“:
21-15-9

  • thrusters 45/30
  • burpee to target
  • ring dips

13. April 2019|

Strength:
clean & jerk
3×4 / 3×3 / 2×2 / 2×1

WOD „Mr. Halfie“:
5 rounds for time

  • 5 handstand push up
  • 6 power clean 50/35
  • 7 toes to bar
  • 8 kettlebell swings 24/16
  • 9 wall balls 9/6
  • 20 du’s

 

12. April 2019|

WOD „rowrowrow“:
partnerwod – AMRAP 35′

  • 1000m row
  • 50 synchro power swings 20/12
  • 500m row
  • 50 synchro russian twisst 9/6
  • 300m row
  • 50 overhead squats 20/15

 

11. April 2019|

Strength:
8x 30″ work – 30″ rest
AMRAP sandbag squats

WOD „two series“:
AMRAP 17′

  • 6 shoulder to overhead 60/40
  • 12 pull ups
  • 24 dumbbell step ups
  • 48 du’s

 

10. April 2019|

Strength:
6 set of:

  • 3 pause powersnatch (3″ hang position)
  • 5 strict toes to bar

WOD „enough“:
2 round for time

  • 40 alternating pistols
  • 40 dumbbell snatch 20/15
  • 700m bike
  • 40 burpees
  • 350m skierg