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

WOD

27. Mai 2023|

WOD – MURPH
alone, teams of 2 or 3

  • 1600m run
  • 100 pull up
  • 200 push up
  • 300 air squat
  • 1600m run

split in 10 rounds or original

26. Mai 2023|

STRENGTH

  • 4×8 deadlift

WOD
4x 3′ ON / 2′ OFF

  • 30 wall ball
  • 10 slam ball
  • max burpee to target

25. Mai 2023|

STRENGTH

  • 12′ core EMOM

WOD
for time

  • 5-4-3-2-1 wall walk
  • 20-16-12-8-4 pistols
  • 100-80-60-40-20 du’s

round 1: 5/20/100

 

24. Mai 2023|

STRENGTH

  • bar muscle up prep

PARTNERWOD
Part A:

  • buy in: 50 cal row

AMRAP

  • 20 thruster 42.5/30
  • 20 v-ups

2′ rest
Part B:

  • buy in: 50 cal bike

AMRAP

  • 20 back squat 50/35
  • 10 bar muscle up

23. Mai 2023|

STRENGTH
work on a complex

  • snatch pull &
  • power snatch bellow knee &
  • overhead squat

WOD
4 rounds for time

  • 400m run
  • 15 power snatch 42.5/30
  • 15 burpee over the bar

22. Mai 2023|

ENDURANCEWOD
i pack my bag

  • 200m run
  • 1 (legless) ripe climb
  • 20 kettlebell farmers lunges
  • 10 push up
  • 10 chest to bar pull up
  • 10 squat jump
  • 10 toes to bar
  • 40 crossover

PARTNERWOD – WEDNESDAY
SATURDAY – MURPHDAY – scaling is not a crime

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