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WOD

workout of the day

easter special

WOD

FORHE OSTERN

workout of the day:
rest day

WOD

workout of the day

for time:
30 steps walking lunges
50 ring rows
50 Box jumps, 45cm
20 Double-unders
25 Ring dips
20 Knees to elbows
30 kettlebell highpull 2pood/ 1.5 pood
30 sit-ups
50 superman
100m run with 20ilb ball
30 Wall ball shots, 20 pound ball
100m run with 20ilb ball
15 modified rope climb

WOD

workout of the day

as many rounds and reps as possible
in 15 min of:

5 strict pull up
10 jack knife push up
15 kettlbell swing 20kg/ 16kg

WOD

workout of the day

CrossFit Games Open 11.5

amrap 20 min
5 power clean 65kg
10 toes to bar
15 wall ball shots, 20 pound ball

WOD

workout of the day
with a continuously running clock do 1 goblet squat (with plate) the first 30sec, 2 goblet squats the second 30 sec, 3 goblet squat the third 30sec ... as long as you can. run 400m/ bike 800m
repeat ladder for pull ups. run 400m/ bike 800m
repeat ladder for sit up. run 400m/ bike 800m
repeat ladder for deadlift bw/ 0.5bw. run 400m/ bike 800m

WOD

workout of the day
3 rounds for time
250m row
25 push up
250m row
25 swing 20kg/16kg
250m row
25 box jumps 60cm/45cm
250m row
25 double unders

WOD

workout of the day

A) 5 x 3
overhead squat

B) for time
20 shuttle run 10m
20m burpee-broad jump
20m walking lunges
20m burpee-broad jump
20m bear crawl
20m burpee-broad jump
20m walking lunges
20m burpee-broad jump
20m bear crawl
20 shuttle run 10m

wear 10kg weight vest if possible

WOD

rest day

WOD

workout of the day
for time
800m run
50 pull ups
100 push ups
150 sit ups
200 squats
800m run