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

WOD

14. Oktober 2020|

STRENGTH
5 sets of:

  • 4 power celan &
  • 4 front squats

WOD
3 rounds for time

  • 15/12 cal bike
  • 25 box jump
  • 25 burpees 
  • 25 v-ups
  • 15 deadlift 70/45

 

13. Oktober 2020|

STRENGTH
12′ EMOM

  • 5 landmine rotation each
  • AMRAP push up
  • AMRAP re flys

WOD
4 rounds for time

  • 12 pull up
  • 20 sit up
  • 20 kettlebell push press 24/16
  • 50 du’s
  • 300m row

12. Oktober 2020|

STRENGTH
10′ EMOM

  • 6 good mornings
  • 10 tube rotation each

WOD
2 rounds for time

  • 30 lunge steps 40/25
  • 20 dumbbell clean &jerk 20/15
  • 10 overhead squats 40/25
  • 5 wall walks

 

11. Oktober 2020|

WOD
3x 10′ EMOM

  1. 15/12 cal ski erg
  2. 15 box jump over

4′ rest

  1. 15/12 cal row
  2. 15 burpees

4′ rest

  1. 15/12 cal bike
  2. 15 kettlebell swings 32/24

 

10. Oktober 2020|

STRENGTH
10′ OTM

  • 1-3 ring muscle up or
  • 5 strict pull up

WOD
3 rounds for time 

  • 15 complex*
  • 40 push up

*complex:

  • 1 deadlift
  • 1 hang power clean
  • 1 front squat

 

9. Oktober 2020|

STRENGTH
10-8-6-4-2-2-2
back squats

& some leg works

WOD
Every2′ – 5 rounds
all out 😉

 

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