WODs

  • 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

  • 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