MONTAG 29/11/2021 LOW EQUIPMENT WOD
For Time:
100 DB Push Press 45/30s
100 Push-Ups (hands in DBs)
100 Pull-Ups or 200 TRX or Door Rows
100 Air Squats
Break it up however you want! If you want to do strict pull-ups, then cut it to 50 reps.
NO EQUIPMENT WOD
100 Jumping Jacks
90 Russian Twists (L+R=1)
80 Air Squats
70 Up Downs
60 Chair Dips
50 Push-Ups
40 Alternating singkle leg V-Ups
30 Burpees
20 Straight Leg Sit-Ups
10 Wall Walks
DIENSTAG 30/11/2021
LOW EQUIPMENT WOD
For Time:
100 DB/KB Deadlifts as heavy as possible
*EMOM 30 Double Unders or 45 SU´s
*Start with 30 Double Unders/45 SU´s
NO EQUIPMENT WOD
"Buy in"
50 Bodyweight Reverse lunges
30 Hollow Rocks
Accumulate a 10' Plank & a 10' Wall Sit
(you must finish the Plank before you go to the Wall Sit!)
7' Plank & 7' Wall Sit for intermediate Athletes!
*every time you break, you have to do 1 RND of:
20 Skater Lunge with floor tap (L+R=2)
20 Alternating Chair Step-Ups (L+R=2)
5 Burpees
MITTWOCH 01/12/2021
LOW EQUIPMENT WOD
For Time:
10-9-8-7-6-5-4-3-2-1-2-3-4-5-6-7-8-9-10
DB/KB-Front Rack or heavy Goblet Squats
T2B/K2E or V-Ups/Single Leg V-Ups
NO EQUIPMENT WOD
For Time:
100 Burpee Broad Jumps
Reverse Bear Crawl Back to Start Point.
DONNERSTAG 02/12/2021
LOW EQUIPMENT WOD
3 Rounds:
3min. AMRAP:
3 Alt. DB Snatches each arm
6 Push-Ups
9 Air Squats
Rest 1 minute after each round.
3 Rounds:
3min. AMRAP:
3 DB Power Cleans
6 Push-Ups
9 Sit-Ups
Rest 1 minute after each round.
3 Rounds:
3min. AMRAP:
3 DB Thrusters
6 Push-Ups
9 Pull-Ups
NO EQUIPMENT WOD
18' E3MOM
30 Plank Jacks
30 Wall Sit Calf Raises
30 Skater Lunges (L+R=2)
30 Glute Bridges
FREITAG 03/12/2021
LOW EQUIPMENT WOD
For Time:
10-9-8-7-6-5-4-3-2-1
200m Run
Devil Press
NO EQUIPMENT WOD
20' E2MOM
5 Burpees
10 Push-Ups
15 Sit-Ups
20 Air Squats
SAMSTAG 04/12/2021
LOW EQUIPMENT WOD
20min. EMOM
6 Alt. DB Lunges
6 Air Squats
6 Toes-To-Bar or V-Ups or 3/3 Single Leg V-Ups
NO EQUIPMENT WOD
5min. of Chair Step-Ups
4min. of Up-Downs with a Double Shot
3min. of Chair Dips
2min. of Russian Twists
1min. of Sliding Pikes
Rest 1min.
5min. of Chair Step-Ups
4min. of Up-Downs with a Double Shot
3min. of Chair Dips
2min. of Russian Twists
1min. of Sliding Pike
31' total!
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