Class WOD (Class)
Perform/Compete
Primer
In 15:00 - Work up to a heavy Double Power Clean
Compete:
Kann hier die Snatches machen
MetCon
10-9-8-[…]-1
Power Cleans
20-18-16-[…]-2
Situps
Push Ups
I want to sweat:
40kg/30kg
I want to perform:
60kg/40kg
I want to compete:
80kg/55kg
Accessory
3 Sets:
12-15 Dumbbell Flies
12 Wide Grip Ring Rows
Class WOD (Class)
Perform/Compete
3 Rounds for Time
100 Double Unders
1000m Row
1k Run
Wie immer: Die Optionen sind nur Vorschläge und müssen individuell angepasst werden.
I want to sweat:
100 Single Unders
750m Row
750m Run
I want to perform:
50 Double Unders
750m Row
1000m Run
I want to compete:
100 Double Unders
1000m Row
1000m Run
Accessory
Perform/Compete
2-3 Sets:
8-12/side Kossack Squats
8-12 Seated Shoulder Press
MetCon/Class WOD (Class)
Perform/Compete
Workout:
Every 3 min x7 (21min)
Dumbbell Snatches
Burpees over the DB
Toes to Bar
I want to sweat:
16 Dumbbell Snatches 15kg/10kg
8 Burpees over DB
8 Knee Raises
I want to perform:
18 Dumbbell Snatches 22.5kg/15kg
9 Burpees over DB
9 Knees to Elbow (o. 4 TTB + 5 Knees to Elbow)
I want to compete:
20 Dumbbell Snatches 22.5kg/15kg
10 Burpees over DB
10 Toes to Bar
MetCon/Class WOD (Class)
Perform/Compete
Team Wod Thursday
In Teams of 2 - Alternate full Rounds - 10 Rounds per Athlete
20 Rounds
20/16 Cal Row
10 Bench Press
I want to sweat:
16/12 Cal Row
8 Bench Press 35kg/25kg
I want to perform:
20/16 Cal Row
10 Bench Press 60kg/40kg
I want to compete:
20/16 Cal Row
10 Bench Press 80kg/55kg
MetCon/Class WOD (Class)
Perform/Compete
3 Sets:
50 Wall Balls
25 Pull Ups
Rest 3:00 b/t Sets
I want to sweat:
35 Wall Balls 14lbs/10lbs
15 Ring Rows
I want to perform:
50 Wall Balls 20lbs/14lbs
25 Pull Ups
I want to compete:
50 Wall Balls 20lbs/14lbs
25 Chest to Bar Pull Ups
Class WOD (Class)
Perform/Compete
Workout
In Teams of 3- Waterfall
5 Rounds Each
20/16 cal Echo Bike
10 Burpees over Paralettes
5 Power Snatches
Wie immer: Die Optionen sind nur Vorschläge und müssen individuell angepasst werden.
I want to sweat:
14/10 Cal Echo Bike
7 Burpees over Paralettes
4 Power Snatches 35kg/25kg
I want to perform:
16/12 Cal Echo Bike
8 Burpees over Paralettes
5 Power Snatches 50kg/35kg
I want to compete:
20/16 Cal Echo Bike
10 Burpees over Paralettes
5 Power Snatches 70kg/47.5kg
Sunday Mash (Class)
Team Workout
Complete as many rounds as possible in 28 mins of:
10 Kettlebell Complexes, 24/16 kg
Shuttle Sprint, 40 m (4x10m)
12 Lateral Burpees
10 Kettlebell Complexes, 24/16 kg
In Teams of 2 Switch every full round and sprint every round. KB Complex is a mix of KB Snatch and KB Thruster.