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

WOD

13. Oktober 2021|

STRENGTH
deadlifts

  • 6@ 62.5%
  • 5@ 72.5%
  • 4@82.5%
  • 2@87.5%
  • 1@92.5%

1 banded sprint between each set

WOD
12′ AMRAP

  • 16 dumbbell darmers hold lunges 2×22.5/2×15
  • 16 v-ups
  • 20/16 cal

 

12. Oktober 2021|

STRENGTH
every 90″  10 rounds

  • 1 tempo squat snatch

WOD
3 rounds for time

  • 25 overhead squats 42.5/30
  • 400m run
  • 25 wall ball 9/6

 

11. Oktober 2021|

STRENGTH

  • 5×3 back sqauts

WOD
4 rounds for time

  • 23 du’s
  • 21 goblet squats 24/16
  • 14 burpees
  • 7 strict handstand push up

 

10. Oktober 2021|

STRENGTH
6 sets of

  • 1 strict press &
  • max sets of push press

PARTNERWOD

15′ AMRAP

  • 30 toes to bar
  • 30 slam balls
  • 30 thrusters

9. Oktober 2021|

STRENGTH
3 sets of

  • 200/150m row sprint
  • 2′ rest

WOD

  • 200 du’s
  • 15 power snatches 42.5/30
  • 15 wall walks

2′ rest

  • 150 du’s
  • 12 power snatches
  • 12 wall walks

2′ rest

  • 100 du’s
  • 9 power snatches
  • 9 wall walks

 

8. Oktober 2021|

STRENGTH
every 90″ until you failure

  • 2 front squats (start with 75% of 1RM)

WOD

  • 21 hang power cleans 42.5/30
  • 15 handstand push up
  • 15 hang power cleans
  • 15 handstand push up
  • 21 hang squat clean
  • 15 hang power clean

 

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