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

WOD

15. August 2019|

Strength:
3 rounds for quality

  • 10 barbell roll out
  • 20 ring knee to ellbow
  • 40 plank in/out jump
  • 100m farmers walk

WOD „stability“

  • 40 kettlebell swings 20/12
  • 10 burpee box jump
  • 20 kettlebell power swings
  • 15 burpee box jump
  • 40 kettlebell swings
  • 20 burpee box jump
  • 20 kettlebell power swings
  • 25 burpee box jump

14. August 2019|

Strength:
3 x 10 deadlift
(release hand after each rep)

WOD „short but not“
21 – 15 – 9

  • push press 42.5/30
  • alternating pustols each
  • burpee over the bar

13. August 2019|

Strength:
8′ EMOM

  • even: 5 rope pull ups (each side)
  • odd: 10 ring dips

WOD „thuesday vibes“
4 rounds for time

  • 500/400m row
  • 10 hang power clean 42.5/30
  • 20 wall ball 9/6
  • 80 du’s

12. August 2019|

Strength
every 3′ for 15′

  • 12/ 10 / 8 / 6 / 4 front squat
  • 10/7 cal bike as fast as possible

WOD „legs after weekend“
14′ amrap

  • 200m run
  • 14 thruster 42.5/30
  • 21 t2b

11. August 2019|

Strength:
2 rounds – 30″ rest between

  • 1′ du’s
  • 1′ handstand hold
  • 1′ L-sit hang
  • 1′ plank hold

WOD „drop it like it’s hot“
10-9-8-…1

  • deadlift 40/27.5
  • hang power clean
  • shoulder to overhead
  • overhead squats

10. August 2019|

Strength:
5 supersets

  • 12 curls to press
  • 12 box dips

WOD „what the hell is wrong with karen?“

  • 150 wall balls 9/6

every time you break -> run 200m