WOD

 

17.11.2017

1)

AMRAP 8

100 Sumo deadlift highpulls 42,5/30 kg

Max Burpees

Rest 2

AMRAP 8

100 Shoulder to overhead 42,5/30 kg

Max Airsquats

Rest 2

AMRAP 8

100 Frontsquats 42,5/30 kg

Max Situps

Rest 2

 

°°°°°

 

Advanced

1)

Warmup

40 calories Row

30 calories Bike

20 Russian babymakers

10 Active spidermans

 

2)

Deadlift

5x4 77%

 

3)

Benchpress

5x4 77%

 

4)

2 Rounds

50 calories Row

50 wallballs 20/14 lb

 

5)

2 Sets

20 Bulgarian back rack split squats (left)

Rest 60 seconds

20 Bulgarian back rack split squats (right)

Rest 60 seconds

10 Romanian deadlifts

Rest 60 seconds

 

 

16.11.2017

1)

3 Sets

30 seconds side plank (left)

15 seconds rest

30 seconds side plank (right)

15 seconds rest

30 seconds Plank

15 seconds rest

30 seconds hang from pullup bar

60 seconds Rest

 

 

2)

Every 2 minutes for 18 minutes

I. 90 seconds Aussault Bike

II. 60 seconds Toes to Bar

III. 60 seconds Pushups

 

°°°°°

 

Advanced

1)

Warmup

30 Banded Good Mornings

30 Samson Stretches

30 Russian Babymakers

 

2)

Frontsquat

6x2 32X1

 

3)

EMOM 12

I. 3 TnG Power Snatch 70-75%

II. 5 TnG Power Cleans (same weight as I.)

 

4)

Every 2 minutes for 18 minutes

I. 90 seconds Aussault Bike

II. 60 seconds Toes to Bar

III. 60 seconds Pushups

 

5)

3 Sets

10-15 dumbbell bench press

Rest 45 seconds

30 seconds side plank (each side)

Rest 45 seconds

8-10 weighted GHD Back Ext.

Rest 45 seconds