wod
15 min amrap
5 handstand push ups
10 pistol squats
15/12 cal row
into
3 rounds // rest 1:1
500/400 m row
15 min amrap
5 handstand push ups
10 pistol squats
15/12 cal row
into
3 rounds // rest 1:1
500/400 m row
strength
every 2:00 min for 7 rounds
4 strict press
+ 4 push press
note: sets need to be unbroken
wod
every 3 min for 5 rounds // intervall
10 alternating db devil press
20 wallballs
every 2:00 min for 7 rounds
4 strict press
+ 4 push press
note: sets need to be unbroken
wod
every 3 min for 5 rounds // intervall
10 alternating db devil press
20 wallballs
functional bodybuilding
every 2 min for 5 rounds
8 negative push ups
8 reverse flys
8 db overhead lunge (4 right + 4 left)
wod
6 rounds // for time
400 m run
12 toes to bar
every 2 min for 5 rounds
8 negative push ups
8 reverse flys
8 db overhead lunge (4 right + 4 left)
wod
6 rounds // for time
400 m run
12 toes to bar
strength
every 2:00 min for 5 rounds
8 deadlifts (dead stop; 1 sec pause under knee)
weightlifting
30 rounds // every 30 sec
1 hang squat sntach
core work
3 rounds
10 leg raises over db
10 db straight leg sit ups
20 sec arch hold
every 2:00 min for 5 rounds
8 deadlifts (dead stop; 1 sec pause under knee)
weightlifting
30 rounds // every 30 sec
1 hang squat sntach
core work
3 rounds
10 leg raises over db
10 db straight leg sit ups
20 sec arch hold
