WODs

  • Di 4. Feb

    a) 5 sets on every 3min
    5 strict pull ups
    10 nose to wall plate walks
    20-30sec hollow hold

    rx+ strict chest to bar pull ups
    scaled seated modification strict pull ups

    b) amrap 15min
    12 ball slams 20/15
    12 slam ball box step ups 60/50
    12 toes to bar

    scaled 15/10, knee raises

    FITNESS
    a) emom15min
    1. 3-6 strict pull us
    2. 30sec nose to wall handstand hold
    3. 30sec hollow hold

    b) amrap 15min
    12 kb high pulls
    12 kb frontrack step ups
    12 toes to bar

  • Mo 3. Feb

    a) emom 10min
    even: 8-10 single leg db romanian deadlifts/side
    odd: 5-8 single arm db turkish sit ups/ side

    b) for time
    5 rounds
    20/15 cal row
    20 db hang clean & jerks 22,5/15
    20 alt db overhead lunges 22,5/15

    rx+ 30/20
    scaled 15/10, frontrack lunges,

    FITNESS
    a) emom 10min
    even: 8-10 single leg db romanian deadlifts/side
    odd: 5-8 single arm db turkish sit ups/ side

    b) emom 15min
    1. 15/10cal row
    2. 20 db hang clean & jerks
    3. 16-20 alt db overhead lunges

  • So 2. Feb

    a) 3 sets
    8 kb bottom up press/side
    8 kb windmills/side
    8 kb single arm renegade row/side

    b) emom 20 min
    1. 3 wall climbs
    2. 15 swings
    3. 20 sit ups
    4. 10 burpees

  • Sa 1. Feb

    for time
    in teams of two
    buy in 30 synchronized burpees
    into
    14 rounds
    as a relay
    12 db deadlifts 20/15
    9 db hang power cleans 20/15
    6 db frontsquats 20/15
    3 db push press 20/15
    into
    buy out 30 synchronized burpees

  • Fr 31. Jan

    a) emom 10 min
    even: 8 deadlifts @ 70%
    odd: 6-8 ring push ups

    b) for time
    10 rounds
    8 power snatches 35/25
    24 double unders

    scaled 30/20, lateral jumps over the bar

    FITNESS
    a) emom 10 min
    even: 8 deadlifts
    odd: 6-8 push ups

    b) for time
    10 rounds
    8 sumo deadlift high pulls
    24 single unders

  • 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