WODs Week 1

In WOD Amsterdam Amstel, WOD Amsterdam Buitenveldert by Dave

WOD | 03.01.2022
For time with buddy:
50 Calories Bike
30 Devils Presses
50 Calories Bike

50 Calories Row
100 V-Ups
50 Calories Row

800m Run (200m intervals)
50 Dumbbell Floor Presses
800m Run (200m intervals)

Men: 2×22,5kg
Women: 2x15kg


Strength Lockdown Week 03.01.2022
Shoulder Press
5 Sets 5 Reps

Bent Over Row
5 Set 5 Reps

4 Sets
10 bicep curls
10 skull crushers
10 lateral raises

 

Strongman Lockdown Week 03.01.2022

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

WOD | 04.01.2022
Hero “DT”
Five rounds for time of:
12 Deadlifts
9 Hang Power Clean
6 Push Jerks

Men/Women: 70/48kg

 

WOD | 05.01.2022
AMRAP In 21 Minutes:
400m Ski
30 Sit Ups
15 Pistols

 

WOD | 06.01.2022
4 Rounds For Time Of:
800m Run
12 Hang Power Snatches
9 Handstand Push Ups
6m Handstand Walk

Men/Women: 50/35kg

 

WOD | 07.01.2022
Front Squats
8-8-8-8

Bulgarian Split Squats
4 x 8-12 L/R

 

WOD | 08.01.2022
For Time:
27-21-15-9 of
Cal Row
Push Presses 50/35kg

 

WOD | 09.01.2022
AMRAP In 30 Minutes:
400m Run (together)
40 Manmakers (I Go, You Go per 5)
40 Box Jumps (I Go, You Go per 10)

Men/Women: 2×22.5/15kg