WODs Week 52

In WOD Amsterdam Amstel, WOD Amsterdam Buitenveldert by SabineWeijers

WOD | 27.12.2021
AMRAP In 26 Minutes:
500m Row
400m Run

WOD | 28.12.2021
5 Rounds For Time Of:
20 Sumo Deadlift High Pulls 40/30kg
20 Box Jumps

WOD | 29.12.2021
AMRAP In 13 Minutes:
15/12 Cal Ski
12 Overhead Squats 50/35
9 Handstand Push Ups

WOD | 30.12.2021
5 Strict Chest To Bar Pull Ups
7 Strict Ring Dips
9 Burpees With Push Up

WOD | 31.12.2021
4 Rounds For Time:
3 Deadlifts 140/100kg
50 Double Unders
400m Run

WOD | 01.01.2022
CLOSED

WOD | 02.01.2022
Fran

Strongman LockDown Week 52
Day 1
Atlas Stone To Platform
3 Sets 3 Reps @bellybutton height
3 Sets 3 Reps @chest height
3 Sets 3 Reps @chin height

1-2 Sets*
20m Sled Sprint
20m Sled Drag
20m Sled Sprint
20m Sled Drag
*Drag should be HEAVY, Sprint Fast

Day 2
4 Sets
50m Yoke Carry
50m Farmers Carry
50m Sandbag Carry

Day 3
AMRAP 20 Min
100m farmers carry (kbs)
10 sandbag squats
100m sandbag carry
10 kb deadlifts

Strength LockDown week 52
Day 1
Back Squats
5 Reps @40%
5 Reps @50%
Max Reps @60%

GHD Banded Hip Extension Hold
3 Sets 1:00

Seated Calf Raises
4 Sets 10 reps

Glute Ham Raises
4 Sets 10 Reps

Day 2
Deadlifts
5 Sets 5 Reps

Sandbag Squats
5 Sets 10 Reps

Walking Lunges
400m

Day 3
Shoulder Press
5 Sets 5 Reps

Bent Over Row
5 Set 5 Reps

4 Sets
10 bicep curls
10 skull crushers
10 lateral raises