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

WOD

15. Januar 2022|

ENDURANCEWOD
30′ AMRAP

  • 12 burpees to target
  • 400m row
  • 18 wall ball
  • 24 air squat
  • 400m row

14. Januar 2022|

STRENGTH

  • some core

WOD
OPENWOD PREP

20′ AMRAP

  • 8 overhead lunges 42.5/30
  • 8 burpees over the bar
  • 8 overhead lunges
  • 8 chest to bar pull up

 

13. Januar 2022|

STRENGTH
3′ EMOM

  • 30″ handstand hold

3′ EMOM

  • 20″ shoulder taps

3′ EMOM

  • 3-4m handstand walk

WOD
5 rounds for time

  • 20/14 cal bike
  • 8m Handstand walk
  • 5 deadlift 70% of 1rm
  • 1′ rest

12. Januar 2022|

STRENGTH

  • row 2k work – 2′ rest 1’30“

WOD
2’30“ AMRAP

  • 9 push up
  • 5 hang cleans 60/43

90″ rest

2’30“ AMRAP

  • 9 push up
  • 4 hang cleans

90″ rest

2’30“ AMRAP

  • 9 push up
  • 3 hang cleans

11. Januar 2022|

STRENGTH

  • 5×5 back squat

WOD
9-15-21-27

  • toes to bar
  • dumbbell thruster 2×22.5 / 2×15

10. Januar 2022|

STRENGTH
squat snatch

  • different start position
  • then build up to 80% of 1RM

WOD
13′ AMRAP

buy in 750/500m row

  • 30 dumbbell box step overs
  • 5 squat snatch 80%
  • 30 dumbbell box step overs
  • 4 squat snatch
  • 1 squat snatch

ENDURANCEWOD – SATURDAY

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