WOD 02.11.2020
Assistance Work:One leg Oblique OpenerTabata side Plank A) 2 rounds of:Banded decline bench press 90 sec B) In teams of 2:Incline bb bench press 100
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
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
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
Assistance Work:
Work on your HSW
A) AMRAP 15
row
B) AMRAP 15
20m HSW
10 db man makers
20 KBS
10 T2B
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
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
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
Assistance Work:One leg Oblique OpenerTabata side Plank A) 2 rounds of:Banded decline bench press 90 sec B) In teams of 2:Incline bb bench press 100
Unsere Grex-Gym WODS von der Kalenderwoche 44!
26.10. – 01.11.2020
Have fun and stay grexy!
Teams of 2: Row 200 cal 200m sb front rack Lunges 200 Box Jumps 200 decline sb floor presses
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