WODs

  • Do 30. Jan

    a) backsquat
    5x5 @ 82,5% of 5rm

    b) 3 rounds
    for total reps
    amrap 3 min
    5 db thrusters 20/15
    10 double db box step overs 20/15
    max cal bike
    3 min rest

    scaled 15/10

    FITNESS
    a) 5 sets
    5 backsquat
    10 alt db romanien deadlift

    b) 3 rounds
    for total reps
    amrap 3 min
    5 db thruster
    10 double db box step overs
    max cal row

  • Mi 29. Jan

    a) emom 9 min
    1. 3-6 strict pull ups
    2. 8-10 v-ups
    3. 3-6 stationary dips

    scaled seated modification strict pull ups,
    banded stationary dips, tuck ups

    b) "Nate"
    amrap 20 min
    2 ring muscle ups
    4 handstand push ups
    8 swings 32/24

    compare to

    sclaed burpee pull ups, hand release push ups, 24/16

    FITNESS
    a) emom 12 min
    1. 3-6 strict pull ups
    2. 10 v-ups
    3. 3-6 parallette dips

    scaled seated modification strict pull ups, tuck ups

    b) amrap 20 min
    2 burpee pull ups
    4 hand release push ups
    8 swings

  • Di 28. Jan

    a) build up to a heavy 3 rep push jerk

    b) 4 rounds for max reps
    1 min burpees over the bar
    1 min push press 40/30
    1 min row (cal)
    1 min rest

    scaled 30/20

    FITNESS
    a) 5 sets
    5 push press
    30 sec side plank hold/side

    b) 5 rounds for max reps
    1 min burpees over the bar
    1 min push press 40/30
    1 min row (cal)
    1 min rest