WODs

  • So 9. Feb

    a) 5 sets
    10-12 db floor press
    12-15 db weighted glute bridges
    60sec plank hold

    b) 4 rounds for time
    20 alt db snatches
    40 jumping lunges
    20 db weighted sit ups

  • Sa 8. Feb

    in teams of two
    for max reps

    amrap 8min
    6/4cal bike
    6 power cleans 60/40
    6 handstand push ups

    2 min rest

    amrap 8min
    6/4cal ski
    6 frontsquats 60/40
    6 toes to bar

    2 min rest

    amrap 8min
    6/4 cal row
    6 push jerks 60/40
    6 pull ups

    rx+ 70/50
    scaled hand release push ups, jumping pull ups, knee raises, 50/35

  • Fr 7. Feb

    a) back squat (5/5)
    5x5 @ 85% of 5rm

    b) 3 rounds for time
    60 double unders
    30 wall balls 20/14
    60 sit ups

    rx+ 30/20, ghd sit ups,
    scaled single unders x2, 14/10

    FITNESS
    a) 5 sets
    5 back squats
    10 shoot throughs

    b) emom 15min
    1. 30-50 double unders
    2. 15 wall balls
    3. 20 sit ups

  • Do 6. Feb

    "Runyan"
    amrap 24min
    21 burpees over the bar
    7 deadlifts (1,5x bodyweight)
    10 pull ups

    FITNESS
    amrap 24min
    21 burpees over the bar
    7 deadlifts
    10 pull ups

  • Mi 5. Feb

    a) 4 supersets
    5 bench press @ 78%
    max clapping push ups
    rest 2min

    b) for time
    50/35cal ski
    40 kb swings 24/16
    60 kb single arm push press 24/16
    40 kb swings 24/16
    50/35cal bike

    rx+ 32/24
    scaled 20/12

    FITNESS
    a) 4 sets
    5 bench press
    max hand release push ups

    b) emom 16 min
    1. 15/10cal row
    2. 20 kb swings
    3. 15/10cal bike
    4. 20 kb push press

  • 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