WOD 26/2-20
Beast Builder
On the 1:30 x 6 Sets:
Set 1: 11 Deadlifts + 11 Push Jerks (First set 40-50% of your 1RM push jerk)
Set 2: 11 Deadlifts + 9 Push Jerks
Set 3: 11 Deadlifts + 7 Push Jerks
Set 4: 11 Deadlifts + 5 Push Jerks
Set 5: 11 Deadlifts + 3 Push Jerks
Set 6: 11 Deadlifts + 1 Push Jerk
Conditioning
“Biltmore”
AMRAP 15:
30/21 Calorie Bike Erg
30 Box Jump Overs 60/50cm
30 Double Dumbbell Power Cleans 22,5/15kg
Built by CompTrain
WOD 25/2-20
Strict Handstand Pushups
On the 1:30 x 5 Sets:
1 Set of Strict Handstand Push-ups
Conditioning
“Black Rose”
On the 4:00 x 5 Rounds:
50 Double Unders
5 Bar Muscle-ups
5 Power Snatches
Bike Conditioning
3 Sets:
4 Minutes On
1 Minute Off
Built by Comptrain
WOD 24/2
Conditioning
“Black and Tan”
3 Rounds:
9 Front Squats
7 Toes to Bar
5 Lateral Barbell Burpees
30/21 Calorie Row
3 Rounds:
9 Front Squats
7 Toes to Bar
5 Lateral Barbell Burpees
30/21 Calorie Row
3 Rounds:
9 Front Squats
7 Toes to Bar
5 Lateral Barbell Burpees
Built by CompTrain
WOD 23/2
15-12-9
Power Clean
CTB
2min rest
15-12-9
Power Clean
CTB
2min rest
15-12-9
Power Snatch
Lateral Burpees
2min rest
15-12-9
Power Snatch
Lateral Burpees
WOD 22/2 kl. 10.15
Conditioning
“Team Barbara”
In Teams of 2
AMRAP 20:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Air Squats
Midline
3 Giant Sets:
50′ Kettlebell Cross Body Carry (Left Arm Overhead)
50′ Kettlebell Cross Body Carry (Right Arm Overhead)
10 (Dumbbell) Side Plank Rotations (Left)
10 (Dumbbell) Side Plank Rotations (Right)
Max Effort L-Sit Hold
Rest 2 Minutes Between Sets