20. Oktober 2019 Henning Heinrich

WOD

Monday 28th of Oct

E90s x 3 rounds
1) 8 deficit pike hspu
2) 10 push-ups + 30s plank
3) 1 min OH hold 20/15kg

5 rounds for time
400m run
7 Ring Muscle Ups

Tuesday 29th of Oct

E90sx4
5 Deadlift @40%/50%/60%/65%

AMRAP14
15 Abmat situps
12 DB Deadlift 22.5s/15s
9 Devil Press

Wednesday 30th of Oct

For time IGOYGO
120 Goblet Squat (24/16)
every break 5 synchro burpees

then
120 Pull ups
every time you switch 5 synchro burpees

then
120 Goblet Squat
every break 5 synchro burpees

Thursday 31st of Oct

30s on / 30s off x 10
max. DU

warm up calves properly

On the 3 Minutes x 3 Rounds:
7-5-3
Back Squat
Push Jerk
Thruster

Barbell: 50% of 1RM Clean and Jerk

Friday 1st of Nov

Open Workout 20.4

 

Saturday 2nd of Nov

EMOM20
1) 10 Wall ball shots 9/6
2) 15/12 Row, cal
3) 10 Med ball situps
4) 10 DB Snatch 22,5/15

4 rounds
:20 L-sit / Hollow body hold
5 Inchworm
1 minute rest

Sunday 3rd of Nov

Open Workout 20.4

 

WOD