WODs

  • So 2. Feb

    a) 3 sets
    8 kb bottom up press/side
    8 kb windmills/side
    8 kb single arm renegade row/side

    b) emom 20 min
    1. 3 wall climbs
    2. 15 swings
    3. 20 sit ups
    4. 10 burpees

  • Sa 1. Feb

    for time
    in teams of two
    buy in 30 synchronized burpees
    into
    14 rounds
    as a relay
    12 db deadlifts 20/15
    9 db hang power cleans 20/15
    6 db frontsquats 20/15
    3 db push press 20/15
    into
    buy out 30 synchronized burpees

  • Fr 31. Jan

    a) emom 10 min
    even: 8 deadlifts @ 70%
    odd: 6-8 ring push ups

    b) for time
    10 rounds
    8 power snatches 35/25
    24 double unders

    scaled 30/20, lateral jumps over the bar

    FITNESS
    a) emom 10 min
    even: 8 deadlifts
    odd: 6-8 push ups

    b) for time
    10 rounds
    8 sumo deadlift high pulls
    24 single unders

  • 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