Training - KW#29-23 - 7/14/2023

Class WOD (Class)
Perform/Compete
Every 2:00 - 10 Sets
12/9 Cal Cardio
3 Touch and Go Power Snatches

I want to sweat:
9/7 Cal Echo Bike
3 Deadlifts 80kg/55 kg 

I want to perform:
12/9 Cal Echo Bike
3 Touch and Go Power Snatches 60kg/40 kg 

I want to compete:
12/9 Cal Ski Erg
3 Touch and Go Power Snatches 70%/70% 3RM (falls über 60kg/40 kg)

Class WOD (Class)
Perform/Compete
A:
Work up to a heavy Set of 5 Thrusters

B:
3 Sets
12-9-6
Thrusters
Pullups

Rest 3:00 b/t Sets

Wie immer: Die Optionen sind nur Vorschläge und müssen individuell angepasst werden.

I want to sweat:
9-6-3
Ring Rows/Feet Assisted Pullups
Thrusters 20kg/15kg

I want to perform:
12-9-6
Thrusters 42.5kg/30kg
Pull Ups

I want to compete:
12-9-6
Thrusters 50kg/35kg
Chest to Bar Pull Ups

MetCon/Class WOD (Class)
Perform/Compete
2 Rounds for time:
Row 2000m 🚣‍♂️
Run 2000m 🏃

Wie immer: Die Optionen sind nur Vorschläge und müssen individuell angepasst werden.

I want to sweat:
2 Rounds for time:
Row 1500m 🚣‍♂️
Bike  5000m 🚴‍♂️

I want to perform:
2 Rounds for time:
Row 2000m 🚣‍♂️
Run 2000m 🏃

I want to compete:
2 Rounds for time:
Row 2000m 🚣‍♂️
Run 2000m 🏃

MetCon/Class WOD (Class)
Perform/Compete
Teams of 2 - Split anyhow - For Time:
160 Double Unders 
80 Bar Facing Burpees 
40 Back Squats

160 Double Unders 
80 Bar Facing Burpees 
40 Front Squats 

160 Double Unders 
80 Bar Facing Burpees 
40 Overhead Squats

Wie immer: Die Optionen sind nur Vorschläge und müssen individuell angepasst werden.
 

I want to sweat:
100 Penguin Jumps/75 Double Unders mit Zwischensprung
60 Bar Facing Burpees
Back Squats 40kg/30kg
Goblet Squats 24kg/16kg
Entweder/Oder: Single Arm Goblet Back Stepping Lunges 24kg/16kg / Barbell Overhead Lunges 20kg/15kg

I want to perform:
160 Double Unders 
80 Bar Facing Burpees 
40 Squats @ 60kg/40kg

I want to compete:
160 Double Unders 
80 Bar Facing Burpees 
40 Squats @ avg. BW/avg. 0.8BW

MetCon/Class WOD (Class)
Perform/Compete
EMOM20 - alternating
1. 15 Kettlebell Swings 
2. 5 Bench Press

Wie immer: Die Optionen sind nur Vorschläge und müssen individuell angepasst werden.

I want to sweat:
15 Swings 16kg/12kg
8 Bench Press 40kg/25kg

I want to perform:
15 Swings 24kg/16kg
5 Bench Press 70kg/47.5kg

I want to compete:
15 Swings 32kg/24kg
5 Bench Press 100kg/70kg

MetCon/Class WOD (Class)
Perform/Compete
Every 3:00 - 7 Sets 
15 Wall Balls
12 Box Jumps
9 Toes to Bar

Wie immer: Die Optionen sind nur Vorschläge und müssen individuell angepasst werden.

I want to sweat:
10 Wall Balls 14lbs/10lbs
8 Box Jumps 20"/20" 
6 Knee Raises

I want to perform:
15 Wall Balls 20lbs/14lbs
12 Box Jumps 24"/20" 
9 Toes to Bar

I want to compete:
15 Wall Balls 30lbs/20lbs
12 Box Jumps 24"/20" 
9 Toes to Bar

Sunday Mash (Class)
Team Workout
Complete as many rounds as possible in 25 mins of: 
Run, 400m 
30 Synchronized Burpee Box Step Overs 20 
Partner Deadlifts, 120/80kg 
Bear Hug Carry, 50/35 kg, 200 m (Double Dumbbells/Plate Carry/Sandbag) 

Teams of 3