WODs

  • Fr 6. Mrz

    a) emom 10min
    even: 5 push press moderate heavy @75%
    odd: 30 sec chin over bar hold

    b) for time
    40 single arm kb hang clean & jerk 24/16
    10 sit ups
    30 single arm kb hang clean & jerk 24/16
    20 sit ups
    20 single arm kb hang clean & jerk 24/16
    30 sit ups
    10 single arm kb hang clean & jerk 24/16
    40 sit ups

    scaled 20/12

    FITNESS
    a) emom 10min
    even. 5 push press
    odd: 30 sec chin over bar hold

    b) for time
    40 kb swings
    10 sit ups
    30 kb swings
    20 sit ups
    20 kb swings
    30 sit ups
    10 kb swings
    40 sit ups

  • Do 5. Mrz

    a) deadlift 4/5
    5x3 @86% of 3rm

    b) emom 16min
    1. 20/15cal ski
    2. 6 single arm devils press 25/15
    3. 15/10cal bike
    4. 12 alt db overhead lunges 25/15

    FITNESS
    a) 5 sets
    3 deadlifts
    6 db turkish sit ups/ side

    b) emom 16min
    1. 20/15cal row
    2. 6 single arm devils press
    3. 15/10cal bike
    4. 12 alt db overhead lunges

  • Mi 4. Mrz

    a) emom 10min
    even: 4-6 strict pull ups
    odd: 30-45 sec nose to wall handstand hold

    b) for time
    4 rounds
    500/400m row
    50 double unders
    20 handstand push ups

    scaled seated db press

    FITNESS
    a) emom 10min
    even: 4-6 strict pull ups
    odd: 30-45sec nose to wall handstand hold

    b) emom 20min
    1. 200/150m row
    2. 30 double unders
    3. 10 seated db press

  • Di 3. Mrz

    a) 4 supersets
    6 back squats heavy @78% of 1rm
    6 broad jumps
    3min rest

    b) amrap 12min
    12 wall balls 20/14
    6 burpee box jump overs

    FITNESS
    a) 4 sets
    6 back squats
    6 tuck jumps

    b) amrap 12min
    12 wall balls
    6 burpee box jump overs

  • Mo 2. Mrz

    a) 0:00-10:00min
    "Elizabeth"
    21,15,9 reps
    power cleans 60/40
    ring dips

    compare to 22.08.2017

    b) 10:00-20:00min
    21,15,9 reps
    push jerk 60/40
    toes to bar

    c) 20:00-30:00min
    21,15,9 reps
    barbell good mornings 20/15
    bicep curls 20/15

    scaled bench dips, leg raises, 40/30

    FITNESS
    a) 0:00-10:00min
    21,15,9 reps
    sumo deadlift high pulls
    ring dips

    b) 10:00-20:00min
    21,15,9 reps
    push press
    toes to bar

    c) 20:00-30:00min
    21,15,9 reps
    barbell good mornings
    bicep curls

  • So 1. Mrz

    a) 5 sets
    4-6 shoot throughs
    20 hollow rocks
    45-60sec wall sit

    b) 25, 20, 15, 10, 5 reps
    for time
    medball cleans
    burpee over medball