deadlift

12. veebruar 2016

A) STRENGTH

  • Front Squats
  • 5 X 5 reps

B) WOD

  • 5 rounds for reps of:
  • 1 minute of 80/55 kg Deadlifts
  • 1 minute of push-ups
  • 1 minute of strict knees-to-elbows

25. jaanuar 2016

A) STRENGTH

  • Deadlift
  • 15 Minutes to find your todays 3 rep max

B) PARTNER WOD

  • Teams of 2
  • Lift max kg in 6 Minutes
  • Rest 3 Minutes
  • Row max cal in 6 Minutes: you can can row only when yout teammate is  in plank position.

C) CORE

  • 3 Rounds
  • 2 Minutes Wall Sit
  • 20 Reverse Snowangels

05. oktoober 2015

A) STRENGTH

  • Deadlift
  • 5 X 3 reps
  • between each set 20 shouder Tabs in Handstand

B) WOD

  • 30 Burpees
  • 50 Ab-Mat Sit-Ups
  • 30 Burpees
    On the Minute, complete 3 Deadlifts (100/65 kg)

 

19. august 2015

A) WOD FOR REPS

  • Burpee + BW back-squat ladder
  • Rest 3 minutes
  • Burpee + 60% of BW shoulder-press ladder
  • Rest 3 minutes
  • Burpee + 130%of BW deadlift ladderFor the ladder pattern, perform 1 rep of each exercise the first minute,
    2 reps of each the second minute, . Use as many sets each minute as needed.
    3 reps of each the third minute, continuing as long as you are able

B) CORE

  • 50 Ring Plank Knee Tucks

10. august 2015

A) STRENGTH

  • Every 2 minutes, for 16 minutes (8 sets) of:
  • Shoulder Press x 2-3 reps @ 20X1
  • Build over the first 3-4 sets, then finish with 4-5 heavy sets of 2-3 reps.

B) WOD FOR TIME

  • Run 800 Meters
  • 15 Deadlifts (120/80 kg)
  • 30 Hand-Release Push-Ups
  • Run 400 Meters
  • 10 Deadlifts
  • 20 Hand-Release Push-Ups
  • Run 200 Meters
  • 5 Deadlifts
  • 10 Hand-Release Push-Ups

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