WOD

Workout of the day

The WOD is the “Workout of the Day.” It consists of various exercises from a variety of disciplines.

You will always find the next day’s training the evening before on the Spree CrossFit Facebook page.

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WOD 141021

WOD
WARM-UP/SKILL: e.g.
Set 1:
10 Deadlifts @empty bar, 20 alternating Samson stretches
Set 2:
10 Strict Presses, 15 super(wo)men with 2s tophold
Set 3:
5 Frontsquats + 5 Backsquats, 10 plank rocks

STRENGTH:
EMO3M x 3 sets of 3-3-3+ reps for
Choose Mainlift @75-80-85% 1RM

W.O.D.: AMRAP 12
7/9 cal Air bike
6 DB Power snatches 15/20 kg - each side
3 Burpee Pull-ups

FUNCTIONAL STRENGTH
use empty barbell
good morning plus jump 5x10
barbell single hand shoulder press 5x10
barbell side bands 5x10
barbell ab crunches 5x10
overhead lying down 5x10 with pvc
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