WODS - 26.10-1.11.2020 (KW 44)

Workouts of the day

Montag:

ASSISTANCE WORK:
OBLIQUE WORK – FIRE THEM UP, WHILE STAYING CALM
3 ROUNDS OF:
1:00 OA KB UP AND DOWN (SIDEWAYS)
1:00 KNEE RAISES

EMOM 20
WBS
KBS
SB SQUATS
PULL UPS/ RING ROWS

Dienstag:

ASSISTANCE WORK:
OBLIQUE WORK – FIRE THEM UP, WHILE STAYING CALM
3 SETS 1:00 LUNGES AFAP

A) 4 ROUNDS OF:
DB FLOOR PRESSES (FEET UP, OBLIQUES ON)

B) 3 ROUNDS OF:
:30 SEC SB PRESSES (OBLIQUES ON)

C) EMOM 12
3-5 LAT PULL DOWNS
3-5 BENT OVER BB ROWS (SUP)

Mittwoch:

ASSISTANCE WORK:
LOWER ABS PLUS OBLIQUES

A)2SETS EACH, TILL YOU FEEL YOUR
HAMMIS BURN:
SB SQUATS
KBS

B) 4 SETS OF:
CLOSE STANCE BB BACK SQUATS
12-10-8-8

Donnerstag:

ASSISTANCE WORK:
OBLIQUE WORK WITH SUITCASE CARRY

A) 3 ROUNDS OF:
HOH ROPE PULL ON YOUR BACK INTO
STANDING HOH ROPE PULL

B) FIND YOUR MAX FOR 20M
YOKE CARRY

C) 2-5 ROUNDS OF:
PROWLER SPRINTS

Freitag:

ASSISTANCE WORK:
OBLIQUES, WHILE DOING 10 MIN
BOX STEP UPS 20/10 (MOVE/HOLD)

A) 3 ROUNDS OF:
BENT OVER DB ROWS :30
BENT OVER BB ROWS :30 (WIDE GRIP)
RING ROWS :30

B) 4 ROUNDS OF:
DECLINE BB BENCH PRESS
12-10-8-6

Samstag:

ASSISTANCE WORK:
4X 20/10 SISSY SQUATS (BANDED)
OBLIQUE WORK – FIRE THEM UP, WHILE STAYING CALM

A) 3 ROUNDS OF:
RUN 400M (EACH AFAP, NOSE BREATHING)

B) FRAN
21-15-9
SB THRUSTERS
PULL UPS
CAP: 5:00

Sonntag:

ASSISTANCE WORK:
INVERTED ROWS 4 SETS ME 5 PULLS +
5 SEC HOLD, KEEP YOUR OBLIQUES ON
FIRE

A) EMOM TILL YOU QUIT
5 OA KB SQUATS

B) EMOM 12
3-5 BANDED DL

C) 2-5 ROUNDS OF:
:30S ROW
:30S V-UPS
:30S SB CLEANS
ME EACH ROUND, REST AS NEEDED