Training - KW#4-23 - 1/21/2023

Montag - WOD

Workout 
Every 4:00 - 7 Sets
250m Row
15 Thrusters
10 Pullups

I want to sweat:
200m Row
10 Thrusters 15kg/10kg 
10 Jumping Pullups

I want to perform:
250m Row
15 Thrusters 20kg/15kg 
10 Pullups

I want to compete:
250m Row
15 Thrusters 30kg/20kg 
10 Chest to Bar Pullups

Dienstag - WOD

Workout:
Teams of 3 - Shared anyhow
AMRAP20
Clean and Jerks

share anyhow

+10kg/+5kg every 50 Reps

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

I want to sweat:
Start @ 20kg/15kg

→ +5kg/+2.5kg

I want to perform:
Start @ 40kg/30kg

→ +7.5kg/+2.5kg-5kg

I want to compete:
Start @ 60kg/40kg

→ +10kg/+5kg every 50 Reps

Mittwoch - WOD

Workout:
8 Sets - You go I Go
12 Cal Ski/Bike/Row
48 Double Unders
8 Burpee Box Jump over 36"

You Go, I Go complete Rounds

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

I want to sweat:
12/10 Cal Row
36 Penguin Jumps - 60 Single Unders
8 Burpee Box Jump over 24"/20"

I want to perform:
12/10 Cal Bike
36 Double Unders
8 Burpee Box Jump over 30"/24"

I want to compete:
12/10 Cal Ski
48 Double Unders
8 Burpee Box Jump over 36"/30"

Donnerstag - WOD

Workout:
Teams of 2 - Alternate complete Rounds
AMRAP24
15 Kettlebell Swings
10 Push Ups
5 Toes to Bar

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

I want to sweat:
15 Kettlebell Swings 16kg/12kg
10 Box Push Ups
5 Knee Raises

I want to perform:
15 Kettlebell Swings 24kg/16kg
10 Push Ups
5 Knees to Elbow/TTB

I want to compete:
15 Kettlebell Swings 24kg/16kg
10 Push Ups
5 Toes to Bar (make 'em look pretty)

Freitag - WOD

Workout
3 Sets
9-6-3
Front Squats
Strict Pullups
Strict Dips

Rest 3:00 b/t Sets

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

I want to sweat:
Front Squats 50kg/35kg
Ring Rows / Feet elevated Pullups
Parallette Push Ups

I want to perform:
Front Squats 70kg/47.5kg
Strict Pullups
Strict Dips

I want to compete:
Front Squats 100kg/70kg
Strict Pullups /w 20lbs Med Ball
Strict Dips /w 20lbs Med Ball 

→ NO RACKS!

Accessory (Class)
Perform/Compete
3-4 Sets:
12+ Lateral Raises
12+ Romanian Deadlifts
12+ Biceps Curls

Samstag - WOD

Workout
For time in Teams of 2:
1000m Run
60 Power Snatches
1000m Run
60 Clean and Jerks
1000m Run  

I want to sweat:
40kg/30kg

I want to perform:
60kg/40kg

I want to Compete:
70kg/47.5kg

Sonntag - WOD