WODs

  • 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

  • Mi 29. Jan

    a) emom 9 min
    1. 3-6 strict pull ups
    2. 8-10 v-ups
    3. 3-6 stationary dips

    scaled seated modification strict pull ups,
    banded stationary dips, tuck ups

    b) "Nate"
    amrap 20 min
    2 ring muscle ups
    4 handstand push ups
    8 swings 32/24

    compare to

    sclaed burpee pull ups, hand release push ups, 24/16

    FITNESS
    a) emom 12 min
    1. 3-6 strict pull ups
    2. 10 v-ups
    3. 3-6 parallette dips

    scaled seated modification strict pull ups, tuck ups

    b) amrap 20 min
    2 burpee pull ups
    4 hand release push ups
    8 swings

  • Di 28. Jan

    a) build up to a heavy 3 rep push jerk

    b) 4 rounds for max reps
    1 min burpees over the bar
    1 min push press 40/30
    1 min row (cal)
    1 min rest

    scaled 30/20

    FITNESS
    a) 5 sets
    5 push press
    30 sec side plank hold/side

    b) 5 rounds for max reps
    1 min burpees over the bar
    1 min push press 40/30
    1 min row (cal)
    1 min rest

  • Mo 27. Jan

    a) build up to a heavy power clean

    b) for time
    10 power cleans 40/30
    1 round "cindy"
    8 power cleans 50/35
    1 round "cindy"
    6 power cleans 60/40
    1 round "cindy"
    4 power cleans 70/45
    1 round "cindy"
    2 power cleans 80/55
    1 round "cindy"

    "cindy"
    5 pull ups
    10 push ups
    15 squats

    rx+ 60/40, 70/45, 80/50, 90/55, 100/60
    scaled 30/20, 35/25, 40/30, 50;35, 60/40
    ring rows, kneeling push ups

    FITNESS
    a) emom 12 min
    even: 8-10 bulgarian split squats
    odd: 10-14 single leg glute bridge/side

    b) amrap 15 min
    5 pull ups
    10 push ups
    15 squats
    20 kb high pulls

  • So 26. Jan

    a) 5 sets
    10-12 half kneeling db press/side
    10-12 alt db renegade row
    30 sec db side plank raises/side

    b) 20-15-10-5 reps
    db deadlifts
    db hang power cleans
    db push press
    *10 burpees after each completed round

    -

    Endurance club #32
    in teams of 3 for time

    3 rounds of:
    400m row
    400m ski
    (partner changes after each 400m)

    into

    90/60 cal bike

    *repeat 3 times

    scaled 300m row, 300m ski

  • 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