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

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

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

OPEN WOD 20.1

10 rounds for time

• 8 ground to overhead
• 10 bar facing burpees

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

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