WOD

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WOD Fotos Januar 2020

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WORKOUT OF THE DAY

Samstag, 25. Januar 2020

A1:
4 sets of 3-6 Skin the Cat
A2:
8-8-8-8 Glute Ham Raises
Start every 1:30min one of the exercises (alternating)

B:
On a 15-minute clock, for max reps each round:
From 0:00-3:00, run 400 meters then do V-Ups

Rest 1 minute

From 4:00-7:00, run 400 meters then do Box Jumps

Rest 1 minute

From 8:00-11:00, run 400 meters then do Abmat Sit-ups

Rest 1 minute

From 12:00-15:00, run 400 meters then do KB-Swings @ Heavy

Freitag, 24. Januar 2020

A:
5-5-5-5-5 Deadlift
Start every 3min. Go Heavy.

B:
In Teams of 2 for time of:
18 Thrusters @heavy
Row 400m (200m each)
24 Thrusters @medium
Row 800m (400m each)
30 Thrusters @light
Row 1200m (600m each)

Donnerstag, 23. Januar 2020

A1:
5 sets of 3 Broad Jumps (always have a small rest between each jump)
A2:
5-5-5-5-5 (weighted) Chin-ups @1015 (hold top position for 5 seconds)
Start every 1:30min one of the exercises (alternating)

B:
4 rounds of:
30m Farmer Carry @heavy
15sec. Bike/AB or Row Sprint (make sure to hit the bike 2x)
10 KB Front Rack Squats @heavy
5 Burpee Box Jumps
10m Handstand Walk or 20 Shoulder Taps at wall or 40 Taps in Push-up position


STRENGTH WOD

A1:
Deadlift
5×5 at 85-90%

A2:
Bench Press
5×5 at 85%

B:
3 Rounds of:
18 Stiff Leg DL w/BB
16 DB bench press
12 Bicep Curls w/DB
Max effort hang

You go I go setup in part B