Open Gym
In Teams of two
6 Rounds for time
400m Run
16 Devil Press 22.5/15kg
Run together, split Devil Presses anyhow
Workout Primer
Skill Work Handstand Walk
Workout
For Time
50 Toes to Bar
25m Handstand Walk
50 Chest to Bar Pull Ups
25m Handstand Walk
Rest 3 Minutes and Repeat
Option 1:
For Time
50 Knee Raises
50m Overhead Carry
50 Jumping Pull Ups
25m Overhead Carry
Rest 3 Minutes and Repeat
Option 2:
For Time
30 Toes to Bar
15m Handstand Walk
30 Chest to Bar Pull Ups
15m Handstand Walk
Rest 3 Minutes and Repeat
Option 3:
For Time
50 Toes to Bar
25m Handstand Walk
50 Chest to Bar Pull Ups
25m Handstand Walk
Rest 3 Minutes and Repeat
Bring a friend Thursday:
In Teams of two - split anyhow
AMRAP22
100/80cal Row
100 Box Jump Overs
100 Wall Balls 20/14lbs
Körperpflege
3 Runden
10 Lunge & Twist
20 Face Pulls
Workout
5 Sets 3min on:1min off
400/360m row
40 Double Unders
Max Reps Strict Pull Ups
Hero of the Wild:
5 Sets 3min on:1min off
360/330m row
36 Penguin Jumps
Max Reps Ring Rows
Hero of Time:
5 Sets 3min on:1min off
400/360m row
30 Double Unders
Max Reps Supported Pull Ups
Hero of Legend:
5 Sets 3min on:1min off
400/360m row
40 Double Unders
Max Reps Strict Pull Ups
Workout Primer:
in 10 minutes work up to a moderate hang power clean
Workout:
3 Rounds for Time
20 Hang Power Cleans
20 Burpees over the Bar
20 Handstand Push Ups
Timon & Pumba:
3 Rounds for Time
20 Hang Power Cleans 30/20kg
20 Burpees over the Bar
20 Dumbbell Strict Press
Simba:
3 Rounds for Time
20 Hang Power Cleans 45/30kg
20 Burpees over the Bar
10 Handstand Push Ups
Mufasa:
3 Rounds for Time
20 Hang Power Cleans 60/40kg
20 Burpees over the Bar
20 Handstand Push Ups
Endurance
Primer
Work up to a heavy Set of 5 Deadlifts
WOD
AMRAP12
15/12 Cal Row
10 Burpees
10 Wall Balls 20/14lbs
Option:
14/10lbs Ball
Wählt eine Last, mit der ihr die ersten 3 Runden die Wall Balls unbroken absolvieren könnt