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WOD 06-07-20

WOD

For time:

21 Power Cleans Rx 50/35 Rx+ 60/40 Comp 80/55kg
42 Knees to Elbows
15 Power Cleans
30 Knees to Elbows
9 Power Cleans
18 Knees to Elbows

Home WOD

For Time

100 KB swings
100 Alt. Cleans
100 Suitcase deadlifts 10L/10R
100 Sit ups
100 Alt KB lunges

If the volume might slow you down too much, scale down to 2 rounds of 50 reps….. etc all the way to 10 Rounds of 10 reps.

If you can handle the weight on the swings, start without a warm-up.
If you want/need to practice the movements:

3 rounds of 5-10 reps of each movement to warm-up/build-up.

Set your timer; 3.2.1..GO!!

By |2020-07-05T20:58:02+02:00July 6th, 2020|Blog, WOD|

WOD 05-07-20

WOD

25 min AMRAP

10 Wallballs 20/14# Rx+ 12 reps Comp 15
5 Power Snatches Rx 40/30 Rx+ 50/35 Comp 60/40kg
20/18 Cal Ski or 14/12 Cal Bike

Home WOD

For time:

3-6-9-12-15-21 reps of:
Push ups
Tuck jumps

– 3 min rest

21-15-12-9-6-3 reps of:
Push ups
Tuck jumps

Warm-up by getting the heartrate up and get sweating; Run, jump, bike, row…

Then build-up your movements (and speed) in 3 rounds:

5-10 Pushups
5-10 Airsquats to jumping Airsquats to Tuck jumps

Set your timer; 3.2.1..GO!!

By |2020-07-05T03:24:28+02:00July 5th, 2020|Blog, WOD|

WOD 04-07-20

WOD 04-07-20

For time:

50 Boxjumps 24”/20”
21 Deadlifts Rx 70/50 Rx+ 80/55 Comp 100/70kg
40 Boxjumps
15 Deadlifts
30 Boxjumps
9 Deadlifts

Home WOD

For max reps:

1 min of Sumo Deadlift High Pulls
1 min of Burpees
1 min of Alt Lunge steps

2 min of Sumo Deadlift High Pulls
2 min of Burpees
2 min of Alt Lunge steps

3 min of Sumo Deadlift High Pulls
3 min of Burpees
3 min of Alt Lunge steps

Warm-up

4 min Run
– then
3 Rounds of
10 Alt Lungesteps
3-5 Burpees
10 Sume Deadlift High Pulls

Set your timer; 3..2..1..GO!!

By |2020-07-04T01:49:37+02:00July 4th, 2020|Blog, WOD|