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

WOD

12. Februar 2019|

Strength
every 2′ for 10′

8 double kb front rack squats &
10 wall balls

WOD
8′ AMRAP

  • 15 burpee box jump over
  • 10 thruster 42.5/30
  • 5 bar muscle up

11. Februar 2019|

Strength

  • 3×6 clean pull
  • 2×4 push press
  • 1×3 squat clean & jerk

WOD
12 rounds of:

  • 16 jumping lunges
  • 4 toes to bar
  • 2 ring dips

9. Februar 2019|

Strength
10′ EMOM

  • odd: 8 handstand push up
  • even: 30 plank in & out jumps

WOD „smell the weekend
5 rounds for time

  • 3 ring muscle up
  • 6 front squat 60/40
  • 15 burpees

 

8. Februar 2019|

WOD „jump like a rabbit
25 rounds for time

  • 10 du’s
  • 10 sit ups
  • 10 box jump overs
  • 5 ground to overhead 35/20

7. Februar 2019|

Strength
5/5/3/3/2/2/1
deadlift

WOD „be fast – rest longer
15′ EMOM

  1. 5 thruster 50/35
  2. 10/8 cal bike
  3. 16 alt. dumbbell snatches 20/15
  4. 10/8 cal skierg
  5. 10 toes to bar

6. Februar 2019|

Strength
four rounds for core

  • 15 v-ups
  • 15 tuck ups
  • 20″ hollow hold
  • 20″ arch hold

WOD „still alive on arrival
partnerwod – split & change how you want

10′ time for

  • 200 wall ball 9/6
  • 400 du’s

and then 10′ time for

  • 120/100 cal row
  • 80 kettlebell swings 24/16
  • 80 goblet squats