WOD

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WOD Fotos Februar 2020

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WORKOUT OF THE DAY

Dienstag, 18. Februar 2020

A:
Practise Bar Muscle-ups

B:
6-6-6-6 Adduction Bias RNT Single Arm KB Rack Squat @3030 (per side)
Start every 2:30min. Focus on good form!

C:
12-9-6 reps for time of:
Deadlifts @ Heavy
Bar muscle-ups

Focus on good form on the Deadlift @ a challenging weight
Sets doesn’t have to be unbroken.


OLYMPIC WEIGTHLIFTING WOD

A:
Squat clean
3 Reps every  1:30 sec. for 12 sets

B:
EMOM 20
1) 6 power clean
2)6-8 push jerk
3) 8-12 burpees over bar
4) 6 power clean and jerk
5) Rest

Try to increase the weight in the rest

Montag, 17. Februar 2020

A:
3-3-3-3-3 Single Leg Deadlift (per Leg) @ 2020
Start every 1:30min.

B:
10-9-8-7-6-5-4-3-2-1 reps of:
Wallballs
DB Power Cleans @ moderate – heavy load

Rest 2min.

1-2-3-4-5-6-7-8-9-10
Double KB Cleans @ heavy
Bench Press @ moderate – heavy (no spotter!)


BOOTCAMP (HIIT) WOD

7min ON / 2min OFF:
1: Ski, Row, Assault Bike or Bike
2: AMRAP:
1 Back Squat
1 Lunge Left
1 Lunge Right
Every Minute 3 lateral Burpees over the Bar
3: Ski, Row, Assault Bike or Bike
4: AMRAP:
10 Medball Sit-ups
10 Medball Russian Twists
10 Cruches (Medball on the shins)
5/5 Medball Plank Rolls

Focus on device:
30 Sec. Resistance 10 | 30 Sec. Resistance 1


STRENGTH WOD

A1:
Back Squat
6×4

A2:
Shoulder press
6×4

Alt. Between sets 20min. Work up to a heavy sets of 4 reps
Try to go 2.5 to 5 kg heavier than last week, same weight in all the sets

B:
3 Rounds of:
4+4 reverse lunges on 20 kg plate w/DB ‘s
8-12 fully press AHAP
8-12 skull crushers heavy than last week w/5 sec down and up

You go I go setup in part B

Samstag, 15. Februar 2020

“Hotshots 19”
6 rounds for time of:
30 Squats
19 Power Cleans @ Moderate Load
7 Strict Pull-ups
Run 400m
Timecap: 38min.

Note: Please spend 5min to cool down on any device or jogging