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WOD Fotos November 2020

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WORKOUT OF THE DAY

Donnerstag, 3. November 2020

CROSSCIRCUIT

7min ON / 2min OFF:
Station 1
8 rounds of Bike:
10sec. FAST
20sec. RECOVERY PACE
Rest 60sec.
2min row EASY

Station 2
Build up a heavy set of 4 Deadlifts

Station 3
AMRAP in 7min of:
Buy-in: 1min Handstand Hold
Then AMRAP of:
20 Air Squats
15 DB-Snatches
10 Dips between 2 Boxes

Station 4
EMOM for 7min of:
Odd: 4 (weighted) Chin-ups
Even: 15sec. Dip Support Hold + 15sec. Bottom Dip Hold

Station 5
12 rounds of Tabata:
1) Hollow Hold
2) Superman Hold
3) Hollow Rocks
4) Superman Rocks

Mittwoch, 2. Dezember 2020

“CROSSFIT”

20min ON / 3min OFF:
Station 1
AMRAP in 20min of:
12 DB Deadlift – R
24 Double Unders
9 DB Hang Cleans – R
9 Sit-ups
6 DB S2OH – R
6 Box Jumps
Switch arm the next round.

Station 2
Every 90sec. for 12 rounds do:
1 Power Snatch + 1 Hang Power Snatch + 1 Overhead Squat
for less advanced: 1 Power Snatch + 2 Hang Power Snatches

Station 1 = 2+3 from CrossCircuit
Station 2 = 4+5 from CrossCircuit

Dienstag, 1. Dezember 2020

CROSSCIRCUIT

7min ON / 2min OFF:
Station 1
For 7min do:
20sec. Bike
20sec. Rest
20sec. Ski
20sec. Rest
20sec. Assault Bike
20sec. Rest

Station 2
AMRAP in 6min of:
6 Front Squats
8 KB Swings
10 KB Russian Twists

Station 3
EMOM for 7min do:
Odd: 6/6 DB Reverse Lunges
Even: 4 High Box Jumps

Station 4
Build up a heavy set of 4 Shoulder Press

Station 5
7 rounds of:
20sec. Plank (feet up and down)
20sec. Plank Jacks
20sec. Crunches