WODs

TG PowerWOD 27.9.2023 kl 16.30

300 med Dumbbells

  1. DB Racked Front Dumbbell Squats – 40
  2. DB Pull over and press – 25
  3. Alternating DB Floor Press – 25
  4. DB Renegade Rows – 30 (15 Per Side)
  5. DB Jumping Lunges – 20 (10 per side)
  6. DB One Arm Push Press (Right) – 25
  7. DB One Arm Push Press (Left) – 25
  8. DB Roman twist – 30 reps
  9. DB Goblet Jump Squats – 40 reps
  10. DB Biceps complex – 30 reps (Hvert complex = 3 reps)
  11. DB Devils press – 10

TG PowerWOD 13.9.2023 kl 16.30

300

  • Heavy Kettlebell Swings (36kg) – 50 reps
  • Push Ups – 50 reps
  • Inverted Rows – 50 reps
  • Burpees – 50 reps (babyburpees)
  • Abs V-Ups – 50 reps
  • Dumbbell Clean and Squat – 50 reps

 

TG PowerWOD 9.8.2023 kl 16.30

300 med Kettlebell

  • 40 KB Swing – 2 hænder
  • 20 KB KB swing – Goblet squat
  • 20 KB Thrusters
  • 20 KB Halo – backstep lunge
  • 40 KB Clean 20+20
  • 40 KB Sideswing 10+10+10+10
  • 40 KB OH Squat 20+20
  • 40 KB Push jerk 20+20
  • 20 KB Bridge press 10+10
  • 20 KB Situps

TG PowerWOD 28.6.2023 kl 16.30

Workout – Cindy med Rower

  • 3 runder Cindy

derefter

  • Row / Skierg 3000 meter
  • E2MOM – 1 runde Cindy

Cindy:

  • 5 pullups
  • 10 Pushups
  • 15 Airsquats

Bonus

  • 5 KB swing
  • 5 KB clean
  • 5 KB snatch
  • 5 KB thruster

x runder: først højre og så venstre

TG PowerWOD 21.6.2023 kl 16.30

300 mashup

  1. 40 BB Floor Chest Press
  2. 25 BB Floor Windshield Wipers
  3. 40 BB Power Sprawls with Curl
  4. 25 KB swing – Goblet squat
  5. 25 KB Halo – backstep lunge
  6. 25 DB One Arm Push Press (Right)
  7. 25 DB One Arm Push Press (Left)
  8. 25 Med Ball Russian twists
  9. 50 Med Ball Climbers
  10. 20 Med ball Burpees

TG PowerWOD 14.6.2023 kl 16.30

300 med Dumbbells

1. Racked Front Dumbbell Squats – 30
2. Alternating DB Floor Press – 50 (25 per side)
3. DB Renegade Rows – 30 (15 Per Side)
4. DB Jumping Lunges – 20 (10 per side)
5. One Arm Push Press (Right) – 25
6. One Arm Push Press (Left) – 25
7. Bent Over Staggered Rows – 30 reps (15 per leg)
8. Goblet Jump Squats – 40 reps
9. DB Swings – 50 reps

TG PowerWOD 31.5.2023 kl 16.30

300 med Kettlebell

50 KB Swing – 2 hænder

25 KB KB swing – Goblet squat

25 KB Halo – backstep lunge

25 KB Clean venstre

25 KB Clean højre

25  KB OH Squat Venstre

25 KB OH Squat Højre

25 KB Push jerk venstre

25 KB Push jerk højre

25 KB Thrusters

25 KB Man maker

= 300

PowerWOD 17.5.2023 kl 16.30

 

“300”

1. Floor Chest Press – 40 reps
2. Jump Squats – 30 reps
3. Cleans – 30 reps
4. Floor Windshield Wipers – 50 reps ( 25 per side)
5. Bent Over Rows – 30 reps
6. Push Press – 40 reps
7. Power Barbell Sprawls with Curl – 40 reps
8. Deadlift – 40 reps

Eller:

1. Med Ball Reverse Lunges – 50 (25 per side)
2. Med Ball Side to Side Plyo Push ups – 25 Reps
3. Med Ball Russian twists – 25 Reps
4. Med Ball Jump Squats – 50 Reps
5. Med Ball Climbers – 50 Reps
6. Med Ball RDL – 50 reps–(25 per leg)
7. Med ball Burpees – 50 Reps