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

WOD

26. Mai 2020|

WARMUP
2 rounds

  • 10 wall squats
  • 10 samsons
  • 10 dumbbell swings each
  • 20 scapula press

STRENGTH
5×6 dumbbell Z press alternating

WOD
2 rounds for time

  • 20 toes to bar / ring
  • 10 box jump over
  • 20 wall ball 9/6
  • 10 dumbbell snatch each 15/10

25. Mai 2020|

WARMUP
2 rounds

  • 10 low swings
  • 10 one arm swings each
  • 10 swings
  • 10 power swings
  • 10 kettlebell around the head

STRENGTH
8′ EMOM

  • 10-15 deeficit push up
  • 20 leg raises

WOD
buy in: 1000m row / 800m ski or 2500m bike

8′ AMRAP

  • 15 kettlebell taters 20/12
  • 20 jumping lunges
  • 10 handstand push up

cash out 150 du’s

24. Mai 2020|

WARMUP
on the whiteboard

STRENGTH
snatch technik

  • 2×5 snatch grip deadlift
  • 2×3 snatch high pull
  • 3×3 power snatch

WOD
3 rounds for time

  • dumbbell step ups 2×15 / 2×10
  • burpees over the par
  • dumbbell squats 2×15/2×10
  • power snatch 40/25

23. Mai 2020|

WARMUP
on the whiteboard

ENDURANCEWOD
every 4′ for 20′

  • 15/12 cal bike / row / ski
  • 8 dumbbell snatch 20/15
  • 5 thruster 40/25

22. Mai 2020|

WARMUP
on the whiteboard

STRENGTH
8′ OTM

  • 10 strict press 20/15
  • 20 mountain climbers

WOD
12′ AMRAP

  • 6 ring dips
  • 12 sumo deadlift highpull 50/35
  • 18 wall ball
  • 24 kettlebell swings 24/16

21. Mai 2020|

WARMUP
look on the withboard 😉

STRENGTH
6×6 front squats
(from ground)

WOD
30-20-10

  • power swings 20/12
  • overhead squats 30/20
  • toes to bar / v-ups