Do it Yourself Wod
Warm up:
3 Runden
10 Rocking Push Ups
10 Lunge &Twist pro Seite
Barbell Warm up:
2 Runden
10 Deadlifts
10 Strict Press
Workout:
10-9-8-7-6-5-4-3-2-1
Power Cleans
Sit Ups
Push Ups
Wählt das Gewicht so, dass ihr -wenn ihr müsstet- damit 15 Wiederholungen touch & go schaffen würdet
Accessory
2-3 Sets
15 Banded Face Pulls
20 Single Leg Alternating V-Ups
Sweat-Fest-Prep
3 Rounds for Time
60 Double Unders
600m Row
1k Run
I want to Sweat:
40 Penguin Jumps
400m Row
1k Run
40 Penguin Jumps
400m Row
1k Run
40 Double Unders
400m Row
I want to perform:
3 Rounds for Time
40 Penguin Jumps
400m Row
1k Run
I want to compete:
3 Rounds for Time
60 Double Unders
600m Row
1k Run
Timecap 35min
Every 3 min x7 (21min)
Dumbbell Snatches
Burpees over the DB
Toes to Bar
I want to sweat:
Every 3 min x7 (21min)
16 Dumbbell Snatches 15/10kg
8 Burpees over the DB
8 Knee Raises
I want to perform:
18 Dumbbell Snatches 22,5/15kg
9 Burpees over the DB
9 Toes to Bar
I want to compete:
20 Dumbbell Snatches 30/20kg
10 Burpees over the DB
10 Toes to Bar
OLY-Class
Work Up to a Heavy Double Squat Clean
into
1x Hang Clean + 1x Low Hang Clean + 1x Power Clean @ 60% (vom heavy Squat Clean)
Work Up to a heavy triple push Jerk/SplitJerk
Team Wod Thursday
In Teams of 2 - Alternate full Rounds
20 Rounds
20/16 Cal Row
10 Bench Press
I want to sweat:
In Teams of 2 - Alternate full Rounds
20 Rounds
16/12 Cal Row
8 Bench Press 35/25kg
I want to perform:
In Teams of 2 - Alternate full Rounds
20 Rounds
20/16 Cal Row
10 Bench Press 60/40kg
I want to compete:
In Teams of 2 - Alternate full Rounds
20 Rounds
20/16 Cal Row
10 Bench Press 75/50kg
For Time
50 Wall Balls
40 Pull Ups
50 Wall Balls
20 Chest to Bar Pull Ups
50 Wall Balls
10 Bar Muscle Ups
I want to sweat:
For Time
40 Wall Balls
30 Jumping Pull Ups
30 Wall Balls
20 Jumping Chest to Bar Pull Ups
20 Wall Balls
10 Negative Pull Ups
I want to perform:
For Time
40 Wall Balls
30 Pull Ups
40 Wall Balls
15 Chest to Bar Pull Ups
40 Wall Balls
5 Bar Muscle Ups
I want to compete:
For Time
50 Wall Balls
40 Pull Ups
50 Wall Balls
20 Chest to Bar Pull Ups
50 Wall Balls
10 Bar Muscle Ups
In Teams of 3- Waterfall
5 Rounds Each
20/16 cal Echo Bike
10 Burpees over Paralettes
5 Power Snatches
I want to sweat:
In Teams of 3- Waterfall
5 Rounds Each
14/10 cal Echo Bike
7 Burpees over Paralettes
4 Power Snatches 35/25kg
I want to perform:
In Teams of 3- Waterfall
5 Rounds Each
16/12 cal Echo Bike
8 Burpees over Paralettes
4 Power Snatches 50/35kg
I want to compete:
In Teams of 3- Waterfall
5 Rounds Each
20/16 cal Echo Bike
10 Burpees over Paralettes
5 Power Snatches 70/47,5kg
Team-WOD
In Teams of 2 for Time:
50 Burpees
400 meter Run
100 Push-Ups
400 meter Run
150 Walking Lunges
400 meter Run
200 Air Squats
400 meter Run
150 Walking Lunges
400 meter Run
100 Push-Ups
400 meter Run
50 Burpees
Run: together
Gymnastics: Split anyhow