WODs

  • Do 20. Feb

    "Holleymann"
    for time
    30 rounds
    5 wall balls 20/14
    3 handstand push ups
    1 power clean 100/70

    compare to 04.07.2017

    scaled 14/10, hand release push ups, 60/40

    FITNESS
    a) emom 10min
    even: 8 half kneeling db arnold press/side
    odd: 8 single arm db renegade row/side

    b) for time
    10 rounds
    10 med ball cleans
    10 hand release push ups

  • Mi 19. Feb

    a) build to a heavy complex of
    1 push press + 1 push jerk

    b) for time
    4 rounds
    40 double unders
    20 pull ups
    10 db burpee box step overs 20/15

    rx+ 25/17,5
    scaled 15/10, single unders (x2)

    FITNESS
    a) 3 sets
    4 push press
    30 sec tuck sit hang

    b) for time
    4 rounds
    40 double unders
    20 pull ups
    10 db burpee box step overs

  • Di 18. Feb

    a) deadlift 2/5
    5x3 @80% of 3rm

    b) for time
    50/35cal row
    40 sit ups
    30 kb swings 24/16
    40/30cal row
    30 sit ups
    20 kb swings 24/16
    30/20cal row
    20 sit ups
    10 kb swings 24/16

    rx+ 32/24
    scaled 20/12

    FITNESS
    a) 3 sets
    6 deadlifts
    60 sec top of push up hold

    b) emom 16min
    1. 20/15cal row
    2. 20 sit ups
    3. 15 kb swings
    4. rest