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

WOD

7. August 2020|

STRENGTH
OTM – 4 rounds

  • 8 candle sticks
  • 10 rower pike up
  • 30″ seastar hold left
  • 30″ seastar hold right

WOD
12-9-6-3

  • thruster 65/45
  • bar muscle up

6. August 2020|

STRENGTH
8′ OTM
10 front squats

WOD
21-15-9

  • cal row or bike
  • burpees
  • hang power cleans 42.5/30

5. August 2020|

STRENGTH
10′ OTM
12 back rack lunges

WOD
5 rounds for time

  • 6 handstand push up
  • 12 chest to bar pull up
  • 24 walking lunges with sandbag

4. August 2020|

STRENGTH
12′ EMOM

  • 6-8 strict pull up
  • 12 deficit push up
  • 50″ scissor kicks

WOD
EVERY 4′ – 4 rounds

  • 25/20 cal bike
  • 25 wall balls 9/6

3. August 2020|

STRENGTH
12′ OTM

  • 1 high hang squat snatch
  • 1 hang squat snatch
  • 1 squat snatch

WOD

  • 20 overhead squats
  • 30 pull up
  • 40/32 cal row
  • 30 v-ups
  • 20 overhead squats

ENDURANCEWOD – SATURDAY

2. August 2020|

STRENGTH
find a heavy complex of the day

  • 3 deadlift
  • 2 power clean
  • 1 thruster

WOD – 4x TABATA

  • A: power swings
  • B: row
  • C: box jump
  • D: burpees