WOD

WOD 04-08-20

WOD

20 min AMRAP

Rx
3 Burpee Boxjumps 24”/20”
6 Alt KB/DB Snatches 20/12kg
9 Airsquats

Rx+ 5-10-15 @ 24/16kg
Comp 5-10-15 @ 32/24kg

Home WOD

10 Rounds:
2 min on – 1 min off:
6 Burpees
9 V-ups
12 Airsquats

Warm-up:

5 minute Run

Then 3 Rounds:

10 Airsquats
5 Situps (build up to V-ups)
3 Burpees

Set your interval timer; 3.2.1..GO!!

#NoCompromise

By |2020-08-03T20:17:00+02:00August 4th, 2020|Blog, WOD|

WOD 03-08-20

(Compare to 08-08-19)

10 Rounds for time:

9 Deadlifts Rx 80/55 Rx+ 100/70 Comp 140/95kg
3 Strict Pullups Rx+ 5 Comp 7 Muscle-ups

Home WOD

For time:

100 Double Under (jumps)
50 KB/DB Swings
80 Double Unders
40 Swings
60 Double Unders
30 Swings
40 Double Unders
20 Swings
20 Double Unders
10 Swings

Warm-up:

4 Rounds of

10-20 Single/Double Unders
10 KB/DB Swings
*Stretch the wrists, forearms and shoulders between rounds.

Set your timer; 3.2.1..GO!!

#NoCompromise

By |2020-08-03T00:00:18+02:00August 3rd, 2020|Blog, WOD|

WOD 02-08-20

WOD
(Compare to 07-08-19)

For time:

21-15-9

Triple the Double Unders

Toes to Bar

Dumbbell Hang Power Clean Rx 2x 25/20# Rx+ 2x 45/35# Comp 2x 30/20kg

Dumbbell Shoulder to Overhead 2x 25/20# Rx+ 2x 45/35# Comp 2x 30/20kg

Home WOD

“Death by pushups”

20 min E.M.O.M.

Min 1: 1 Pushups
Min 2: 2 Pushups
Min 3: 3 Pushups
……
Min 20: 20 Pushups

The remaining time of the minute you have rest.
Keep going till you hit 20 or till you cannot complete the reps within the minute anymore.

Set your interval timer; 3.2.1..GO!!

By |2020-08-02T00:06:33+02:00August 2nd, 2020|Blog, WOD|