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

WOD

19. Januar 2021|

STRENGTH
3×10 deadlift
if you dont have heavy equipment, do singel leg deadlift

WOD
40/30/20/10

  • burpees
  • squat jumps 
  • snatch (barbell, single arm with equipment)

18. Januar 2021|

STRENGTH
12′ EMOM

  • 12 deep side steps
  • 12  push up

WOD
3 rounds for time

  • 30 sit thru
  • 30 big lunge steps (front and back)
  • 30 sit ups
  • 30 pistols (scale if you need)

17. Januar 2021|

STRENGTH
6′ OTM10-15
deficit push ups

WOD
12′ AMRAP

  • 20 half burpees
  • 30 russian twist
  • 40 overhead lunges

15. Januar 2021|

MOBILITY
work on your mobility

  • 10′ hip mobility &
  • 10′ overhead mobility

WOD
5 rounds for your core

  • 20 hollow rocks
  • 20 russian twist
  • 20 toe touch
  • 20 arch lifts

14. Januar 2021|

WOD
3 rounds for time

  • 30 tuck ups
  • 1′ du’s
  • 30 squat jumps
  • 1′ du’s
  • 30 sit ups
  • 1′ du’s

MOBILITY
work 10′ on your weak mobility points

 

 

13. Januar 2021|

STRENGTHeve
ry movement accumulate to 3′
rest as needed

  • handstnad hold 
  • fire chair

WOD
3 rounds  for time

  • 20 push up
  • 30 overhead squats
  • 20 tuck ups
  • 10 burpee tuck jump
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