Class WOD (Class)
Perform/Compete
MetCon
In Teams of 2
6 Rounds for Time
400m Run
12 Clusters
I want to sweat:
42.5kg/30kg
I want to perform:
62.5kg/42.5kg
I want to compete:
75kg/50kg
Class WOD (Class)
Perform/Compete
Teams of 2 - You go, I go:
6 Rounds each (12 Total)
Double Unders
Toes to Bar
Single Arm Dumbbell Push Press
Wie immer: Die Optionen sind nur Vorschläge und müssen individuell angepasst werden.
I want to sweat:
36 Penguin Jumps
12 Knee Raises
9+9 Single Arm Dumbbell Push Press 15kg/10kg
I want to perform:
35 Double Unders
7 Toes to Bar + 7 Knees to Elbow
7+7 Single Arm Dumbbell Push Press 22.5kg/15kg
I want to compete:
50 Double Unders
15 Toes to Bar
10+10 Single Arm Dumbbell Push Press 15kg/10kg
MetCon/Class WOD (Class)
Perform/Compete
Workout:
EMOM28 (= 7 Runden)
1. Cal Row
2. Ring Dips
3. Cal Ski/Echo Bike
4. Wall Balls
I want to sweat:
10/8 Cal Row
8-10 Push Ups
10/8 Cal Ski/Echo Bike
10-12 Wall Balls 14lbs/10lbs
I want to perform:
12/10 Cal Row
6-8 Dips
12/10 Cal Ski/Echo Bike
12-15 Wall Balls 20lbs/14lbs
I want to compete:
18/14 Cal Row
10-12 Ring Dips
12/10 Cal Ski/Echo Bike
15-20 Wall Balls 30lbs/20lbs
MetCon/Class WOD (Class)
Perform/Compete
Team Wod Thursday
AMRAP20
12 Dumbbell Snatches
6 Burpees over the Dumbbell
6 Chest to Bar Pull Ups
I want to sweat:
12 Dumbbell snatches 15kg/12.5kg
6 Burpees over the Dumbbell
6 Jumping Pull ups
I want to perform:
12 Dumbbell snatches 22,5kg/15kg
6 Burpees over the Dumbbell
6 Pull ups
I want to compete:
12 Dumbbell snatches 30kg/22.5kg
6 Burpees over the Dumbbell
6 Chest to bar Pull ups
MetCon/Class WOD (Class)
Perform/Compete
For Time
150 Double Unders
75/60 Cal Row
50 Handstand Push Ups
Rest 3 min
5 Rounds for time
30 Double Unders
15/12 cal Row
10 Handstand Push Ups
Wie immer: Die Optionen sind nur Vorschläge und müssen individuell angepasst werden.
I want to sweat:
100 Penguin Jumps
50/40 Cal Row
35 (Pike) Push Ups
Rest 3 min
5 Rounds for time
20 Penguin Jumps
10/8 cal Row
7 (Pike) Push Ups
I want to perform:
100 Double Unders
60/50 Cal Row
35 Handstand Push Ups
Rest 3 min
5 Rounds for time
20 Double Unders
12/10 cal Row
7 Handstand Push Ups
I want to compete:
150 Double Unders
75/60 Cal Row
50 Handstand Push Ups
Rest 3 min
5 Rounds for time
30 Double Unders
15/12 cal Row
10 Handstand Push Ups
MetCon/Class WOD (Class)
Perform/Compete
Strength:
In 15 minutes complete 5-7 Sets (weighted) Strict Pull Ups/(Feet elevated) Ring Rows
Workout
5 Rounds for Time
15 Burpee Box Jump Over
15 Toes to Bar
Wie immer: Die Optionen sind nur Vorschläge und müssen individuell angepasst werden.
I want to sweat:
10 Burpee Box Jump Over 20"/20"
10 Knee Raises
I want to perform:
12 Burpee Box Jump Over 24"/20"
12 Knees to Elbow (Opt. 6 K2E + 6 TTB, 8+4, 7+5)
I want to compete:
15 Burpee Box Jump Over 24"/20"
15 Toes to Bar
Sunday Mash (Class)
Team Workout
Teams of two Complete 100 repetitions of the following complex:
1 Deadlift
1 Squat Clean
1 Front Squat
1 Push Press
1 Push Jerk
42.5kg/30kg
The bar cannot touch the floor at any point during the workout. After handing off the bar to your partner, you have to run 400 meters before you can receive the bar back. If the bar touches the ground, you and your partner have to perform 20 burpees as a penalty