WODs

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

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

 

300

100 cal assaultbike

100 lunges

50 BB PowerClean

50 Toes2bar

f.eks. 3 runder med
33+33+16+16 (+det sidste)
eller

3 x 33+33

3 x 16+16

300 Mixed tape

• 25 Pull Ups
• 50 Deadlift 60/40kg bar
• 50 Push Ups
• 50 Box Jumps 24″ box
• 50 Floor Wipers 60/40kg bar
• 50 Kettlebell Clean and Press, 25+25 10-24kg
• 25 Pull Ups

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

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

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

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

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

 

“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