WODs

  • Sa 25. Jan

    in teams of two
    for time

    120/100 cal row
    60 partner wall balls 30/20
    60 alt db snatches 25/20
    60 box jumps 60/50
    80/65 cal row
    40 partner wall balls 30/20
    40 alt db snatches 25/20
    40 box jumps 60/50
    40/30 cal row
    20 partner wall balls 30/20
    20 alt db snatches 25/20
    20 box jumps 60/50

  • Fr 24. Jan

    a) 3 sets
    4 weighted pull ups
    30 sec nose to wall handstand hold

    b) amrap 10 min
    max cal ski
    every 2min
    10 sit ups
    10 swings 24/16

    2min rest

    amrap 10 min
    max cal bike
    every 2 min
    10 push ups
    10 goblet squats 24/16

    FITNESS
    a) 4 sets
    max strict pull ups
    30 sec nose to wall handstand hold

    b) amrap 10 min
    max cal row
    every 2min
    10 push ups
    10 swings

    2min rest

    amrap 10 min
    max burpees
    every 2 min
    10 sit ups
    10 air squats

  • Do 23. Jan

    a) work up to a heavy complex
    power snatch + hang squat snatch

    b) emom 20 min
    1. 15 GHD hip extension
    2. 20m sled pull 80/60
    3. 40m waiters walk 25/15
    4. 5 wall climbs

    rx+ 100/80, 30/20

    FITNESS
    a) 4 sets
    10 single arm db bench press/side
    10 single arm db row/side

    b) emom 20 min
    1. 20 sit ups
    2. 40m farmers carry
    3. 40m waiters walk
    4. 3 wall climbs

  • Mi 22. Jan

    a) backsquat
    5x5 @77,5% of 5rm

    b) amrap 12 min
    6 pull ups
    9 thruster 40/30
    12 burpees over the bar

    rx+ chest to bar, 50/35
    scaled jumping pull ups, 30/20

    FITNESS
    a) 5 sets
    5 backsquats
    10 db romanien deadlift

    b) amrap 12 min
    6 pull ups
    9 thruster
    12 burpees over the bar

  • Di 21. Jan

    a) for time
    3 rounds
    250m row
    6 power clean (0,5 x bodyweight)
    12 box jump overs 60/50

    2 min rest

    "Christine"
    3 rounds
    500m row
    12 deadlifts (bodyweight)
    21 box jumps 60/50

    compare to 09.10.2018

    rx+ power cleans (bodyweight)
    scaled deadlifts (0,75x/0,5xBW)

    FITNESS
    a) 5 sets
    5 deadlifts
    10 alt step ups

    b) emom 20 min
    1. 12/10 sumo deadlift high pulls
    2. 15/10 cal row
    3. 15/10 box jumps

  • Mo 20. Jan

    a) emom 12 min
    even: 5 shoulder press 72%
    odd: 30 sec parallette l-sit hold
    scaled tuck-sit hold

    b) for time
    10-9-8-7-6-5-4-3-2-1 reps
    db burpees 22,5/15
    toes to bar

    scaled 15/10

    FITNESS
    a) emom 12 min
    even: 5 shoulder press
    ode: 30 sec parallette tuck sit hold

    b) for time
    10-9-8-7-6-5-4-3-2-1 reps
    db burpees
    toes to bar