Workout:
In Teams of 2
6 Rounds for Time
400m Run
12 Clusters
Zusammen laufen. Clusters dürfen geteilt werden.
I want to sweat:
In Teams of 2
6 Rounds for Time
400m Run
12 Clusters 42.5/30kg
I want to perform:
In Teams of 2
6 Rounds for Time
400m Run
12 Clusters 62.5/42.5kg
I want to compete:
In Teams of 2
6 Rounds for Time
400m Run
12 Clusters 75/50kg
Accessory
2-3 Sets
15 Banded Face Pulls
20 Single Leg Alternating V-Ups
Teams of 2 - You go, I go:
6 Rounds each (12 Total)
Double Unders
Toes to Bar
Single Arm Dumbbell Push Press
I want to Sweat:
36 Penguin Jumps
12 Knee Raises
9+9 Single Arm Dumbbell Push Press 15kg/10kg
I want to perform:
36 Double Unders
6 Toes to Bar + 6 Knees to Elbow
6+6 Single Arm Dumbbell Push Press 22.5kg/15kg
I want to compete:
48 Double Unders
12 Toes to Bar (unbroken)
6+6 Single Arm Dumbbell Push Press 30kg/20kg
EMOM28 (=7 Runden)
1. Cal Row
2. Ring Dips
3. Cal Ski/Echo Bike
4. Wall Balls
I want to sweat:
EMOM28 (=7 Runden)
1. 10/8 Cal Row
2. 8-10 Push Ups
3. 9/7 Cal Ski/Echo Bike
4. 10-12 Wall Balls 14/10lbs
I want to perform:
EMOM28 (=7 Runden)
1. 12/10 Cal Row
2. 4-6 Ring Dips
3. 10/8 Cal Ski/Echo Bike
4. 12-15 Wall Balls 20/14lbs
I want to compete:
EMOM28 (=7 Runden)
1. 18/14 Cal Row
2. 8-10 Ring Dips
3. 15/12 Cal Ski/Echo Bike
4. 12-15 Wall Balls 30/20lbs
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
AMRAP20
12 Dumbbell snatches
6 Burpees over the Dumbbell
6 chest to bar Pull ups
I want to sweat:
In Teams of 2 - Alternate full Rounds
AMRAP20
12 Dumbbell snatches 22,5/15kg
6 Burpees over the Dumbbell
6 Jumping Pull ups
I want to perform:
In Teams of 2 - Alternate full Rounds
AMRAP20
10 Dumbbell snatches 30/20kg
6 Burpees over the Dumbbell
6 Pull ups
I want to compete:
In Teams of 2 - Alternate full Rounds
AMRAP20
12 Dumbbell snatches 35/22.5kg
6 Burpees over the Dumbbell
6 chest to bar Pull ups
Schwere Dumbbell! Goal: Runden EMOM
For Time
96 Double Unders
48/40 Cal Row
36 Handstand Push Ups
Rest 3 min
4 Rounds for time
24 Double Unders
12/10 cal Row
9 Handstand Push Ups
I want to sweat:
For Time
80 Penguin Jumps
40/32 Cal Row
20 (Pike) Push Ups
Rest 3 min
4 Rounds for time
20 Penguin Jumps
10/8 cal Row
5 (Pike) Push Ups
I want to perform:
For Time
80 Double Unders
40/32 Cal Row
20 Handstand Push Ups
Rest 3 min
4 Rounds for time
20 Double Unders
10/8 cal Row
5 Handstand Push Ups
I want to compete:
For Time
96 Double Unders
48/40 Cal Row
36 Handstand Push Ups
Rest 3 min
4 Rounds for time
24 Double Unders
12/10 cal Row
9 Handstand Push Ups
Strength:
In 10 minutes complete 3-5 Sets Strict Pull Ups/(Feet elevated) Ring Rows
Workout
5 Rounds for Time
15 Burpee Box Jump Over
15 Toes to Bar
I want to sweat:
5 Rounds for Time
10 Burpee Box Jump Over
10 Knee Raises
I want to perform:
5 Rounds for Time
12 Burpee Box Jump Over
12 Toes to Bar
I want to compete:
5 Rounds for Time
15 Burpee Box Jump Over
15 Toes to Bar
Team WOD Sunday!
For Time - in Teams of 3
100 Wall Balls 20/14
100 Pullups
100 Abmat Situps
200 Air Squats
100 Push Ups
100 Calories Echo Bike
100 Kettlebell Swings 24kg/16kg