Class WOD (Class)
Perform/Compete
Quadruple Jackie - Teams of 2
For time:
Row, 4000m
200 Thrusters, 20/15 kg
120 Pull-ups
Wie immer: Die Optionen sind nur Vorschläge und müssen individuell angepasst werden.
I want to sweat:
Triple Jackie:
3000m Row
150 Thrusters 20kg/15 kg
90 Ring Rows
I want to perform:
Row, 4000m
200 Thrusters, 20kg/15 kg
120 Pull-ups
I want to compete:
Row, 4000m
200 Thrusters, 20kg/15 kg
120 Pull-ups
schneller.
Class WOD (Class)
Perform/Compete
Part A:
EMOM16
2 Squat Cleans
Set 1-11: built
Set 12-16: 75-85% - Fokus auf Form
Part B:
10-9-8-7-6-5-4-3-2-1
Power Cleans
Burpees over Bar
Wie immer: Die Optionen sind nur Vorschläge und müssen individuell angepasst werden.
I want to sweat:
Power Cleans 40kg/30kg
I want to perform:
Power Cleans 60kg/40kg
I want to compete:
Power Cleans 70kg/47.5kg
MetCon/Class WOD (Class)
Perform/Compete
AMRAP16
16 Box Jump Overs 24"/20"
24 Alternating Dumbbell Snatches 22.5kg/15kg
24 AbMat Sit-ups
Wie immer: Die Optionen sind nur Vorschläge und müssen individuell angepasst werden.
I want to sweat:
10 Box Jump Overss 20"/20"
14 Alternating Dumbbell Snatches 15kg/12.5kg
14 Abmat Situps
I want to perform:
12 Box Jump Overs
16 Alternating Dumbbell Snatches 24"/20"
16 AbMat Sit-ups
I want to compete:
16 Box Jump Overs 24"/20"
24 Alternating Dumbbell Snatches 22.5kg/15kg
24 AbMat Sit-ups
MetCon/Class WOD (Class)
Perform/Compete
Teams of 3 - Split and Share anyhow
Accumulate:
840 Double Unders
420 Cal Echo Bike
210 Toes to Bar
Wie immer: Die Optionen sind nur Vorschläge und müssen individuell angepasst werden.
I want to sweat:
600 Penguin Jumps
300 Cal
150 Knee Raises
I want to perform:
600 Double Unders
300 Cal
150 Toes to Bar
I want to compete:
840 Double Unders
420 Cal Echo Bike
210 Toes to Bar
MetCon/Class WOD (Class)
Perform/Compete
EMOM20 - alternating
1. 5 Bar Muscle Ups
2. 20 Wall Balls
Wie immer: Die Optionen sind nur Vorschläge und müssen individuell angepasst werden.
I want to sweat:
5-7 Ring Rows + 5-7 Push Ups
10-15 Wall Balls 14lbs/10lbs
I want to perform:
5-10 Chest to Bar Pull Ups
15 Wall Balls 20lbs/14lbs
I want to compete:
Bar Muscle Ups
20 Wall Balls 20lbs/14lbs
MetCon/Class WOD (Class)
Perform/Compete
Every 5:00 - 8 Sets
20/16 Echo Bike Calories
15 Jump Over Boxes, 24"/20"
10 Burpee Shuttle Sprints, 10 m
Wie immer: Die Optionen sind nur Vorschläge und müssen individuell angepasst werden.
I want to sweat:
14/11 cho Bike Calories
10 Box Jumps, 24"/20"
7 Burpee Shuttle Sprints, 10 m
I want to perform:
18/14 Echo Bike Calories
12 Box Jumps, 24"/20"
8 Burpee Shuttle Sprints, 10 m
I want to compete:
20/16 Echo Bike Calories
15 Jump Over Boxes, 24"/20" → Clear the Box!
10 Burpee Shuttle Sprints, 10 m
Sunday Mash (Class)
Team Workout
For time:
250/165 Row Calories
175 Bar Facing Burpees
In Teams of 2 Alternate Stations every Minute
Station 1:
6 Pullups
ME Row Calories
Station 2:
12 Jumping Lunges
ME Bar Facing Burpees
Team is done when you reached 250/165 Calories and 175 Bar Facing Burpees