WODS KW. 44,
26.10. – 01.11.2020

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

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)

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

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

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

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

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

Weitere wod

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

WOD So. 18.10.2020

Teams of 2: Row 200 cal 200m sb front rack Lunges 200 Box Jumps 200 decline sb floor presses

Share on facebook
Share on google
Share on twitter
Share on pinterest
Share on reddit
Share on whatsapp
Share on email

kontakt

#grexnews

Du möchtest regelmäßig wissen was bei uns im GREX-Gym und online passiert (Blog-News, Gym-News, neue Kurse)?

Dann melde dich einfach an…