WOD

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WOD Fotos August 2020

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WORKOUT OF THE DAY

Samstag, 8. August 2020

AMRAP in 32min @STEADY pace of:
200m Ski
2 Wall Climbs (good and controlled, no sliding down)
10 DB Lateral Box Step Overs
20 Double KB Gorilla Rows
400m Bike
4 Bar Muscle Ups (Scale: 4 Pull-ups + 4 Dips)
20 Side to Side Medball Toss
40 Double Unders


CROSSCIRCUIT

7min ON / 2min OFF:
Station 1
AMRAP in 7min of:
12/9cals on the Bike
12/9cals on the Rower
12/9cals on the Ski-erg

Station 2
EMOM for 6min do:
2-3 Wall Climbs (good and controlled, no sliding down)

Station 3
Practise BOSU / Sypoba Squats

Station 4
AMRAP in 7min of:
40 Double unders / 60 Single Unders
20 Plank Jacks
10 Lateral Box Step Overs

Station 5
AMRAP in 6min of:
6 Supine Barbell Rows
8 Plate G2OH
12 Lateral Jumps over Plate (laying flat on the ground)

Freitag, 7. August 2020

A:
3 rounds for time of:
400m Run
21 T2B
12 Deadlifts @ heavy load
Rest: 2min between rounds

B:
“Core Finisher”
4 sets of 6-10 Dragon Flags
Rest 90sec. between sets.


BOOTCAMP (HIIT)

7min ON / 2min OFF:
1: Ski, Row, Assault Bike or Bike
2: AMRAP:
5/5 Suitcase KB Deadlifts
10 Squat Jumps
1 Shuttle Run (5-10-5m always back and forth)
3: Ski, Row, Assault Bike or Bike
4: AMRAP:
10 DB Glute Bridge
10 V-Ups
10 Hip Extensions
10 Sit-ups

Focus on device:
20sec. Easy, 20sec. Moderate, 20sec. Fast


CROSSCIRCUIT

7min ON / 2min OFF:
Station 1
For Time: Row 1500/1100m
Remaining time: easy pace on Bike

Station 2
Build up to a heavy set of:
4 Deadlift @2020

Station 3
3 rounds of:
1min Wild Rope (Use different Patterns)
1min Rest

Station 4
Multiple sets of:
30sec. Dragon Flag Practise
30sec. Deadhang
Rest as needed.

Station 5
AMRAP in 7 min. of:
Run 100m
10 Knee Raises or T2B
10 Squat Jumps

Donnerstag, 6. August 2020

A1:
4-4-4-3-3-3 Z-Press
A2:
6 sets of 8 Double KB Clean + Jerk
Start every 1:30min one of the exercises (alternating).

B:
In Teams of 2, AMRAP in 12min of:
10/7cals Row
5 Man Makers @ Medium Load

Alternate full rounds.


STRENGTH WOD

A:
Deadlift
Five Sets of: 5-7 reps @70%

B:
Three to four sets
12 DB Bench Press
12 DB Shoulder Press
2-3 Big Tire Flip (can be two together)

C:
3 sets of 15 Hammer Curls


CROSSCIRCUIT

7min ON / 2min OFF:
Station 1
3 sets of:
200m Run Forward
100m Run Backwards
Try to go fast! Rest 1min. between sets.

Station 2
AMRAP Ladder for 7min of:
1-2-3-4-5-…. Reps of:
Burpees
Medball Cleans

Station 3
Practise & build up to a heavy set of 5/5 KB Clean & Jerk

Station 4
EMOM for 6min do:
3-4 Man Makers

Station 5
Build up a heavy set of 5 Barbell Z-Press