WODS 19.10-25.10.2020 (KW 43)

Workouts of the day

Montag:

ASSISTANCE WORK:
REAR /SIDE/ FRONT DELT RAISES

A) AMRAP 5:
10 ALT. DB SNATCHES
10 BOX JUMPS
20 KBS
NOSE BREATHING ONLY

B) AMRAP 5:
10 ALT. DB SNATCHES
10 BOX JUMPS
20 KBS

C) FRONT SQUATS
4 SETS OF 12 REPS

Dienstag:

ASSISTANCE WORK:
1:00 BIZEPS CURLS, ELBOWS AGAINST THE WALL
1:00 TRIZEPS KICK BACKS
4X 20/10SEC T2B/HOLD AT 90 DEGREES

A) 3 ROUNDS OF:
HERCULES HOIST ROPE PULL INTO
20M OVERHEAD SB CARRY

B) 3 ROUNDS OF:
ME SB SQUATS (AROUND 20 REPS) INTO
20M HARNESSED BEAR CRAWL

Mittwoch:

ASSISTANCE WORK:
FIND YOUR HAMMIS IN 1:00 SPLIT SQUATS
20M BUTTBURNER
INCREASE WEIGHT EVERY ROUND TILL YOU CAN’T PULL FAST ANYMORE

A) 3 ROUNDS OF:
HOH ROPE PULL (LAY ON YOUR BACK)
INTO ME PUSH UPS

B) WIDE GRIP INCLINE BENCH PRESS
12/10/8/8 REPS

C) 3 ROUNDS OF:
30 SEC ME AB

Donnerstag:

ASSISTANCE WORK:
WORK ON YOUR HSW

A) AMRAP 15
ROW

B) AMRAP 15
20M HSW
10 DB MAN MAKERS
20 KBS
10 T2B

Freitag:

ASSISTANCE WORK:
2×30 SEC BULGARIAN SPLIT SQUATS EL
20M BUTTBURNER
INCREASE WEIGHT EVERY ROUND TILL YOU CAN’T PULL FAST ANYMORE

A) EMOM 6
:30 SEC DB BENCH PRESSES
SWITCH BETWEEN PRO. AND SUP. GRIP

B) 3 ROUNDS OF:
1:00 DB FLYS

C) 4 ROUNDS OF:
12-8 BENT OVER BB ROWS
DO AN EXTRA EASIER SET FOR ME ROWS

Samstag:

ASSISTANCE WORK:
2X 1:00 KB SHRUGS
2X 1:00 BENT OVER DB ROWS

A) BB LUNGES
FIND YOUR MAX FOR 20M

B) 4 ROUNDS OF:
12-8 STIFF LEG ELEVATED BB DL

Sonntag:

A) YOU HAVE 40 MIN TO
FINISH A 20 MIN EMOM

RUN 1 MILE

EMOM 20
10 HANG POWER CLEANS
10 FLOOR PRESSES
10 BAR FACING BURPEES
30 DU

RUN 1 MILE