Workout:
For Time - Teams of 2
Row 1000m
200 Double Unders
Run 1000m
Row 1000m
200 Double Unders
Run 1000m
Row 1000m
200 Double Unders
Run 1000m
Row 1000m
200 Double Unders
I want to sweat:
800m Row
150 Penguin Jumps
I want to perform:
Row 1000m
200 Double Unders
I want to compete:
Row 1000m
200 Double Unders
Accessory
2-3 Sets
2:00/Side
Pigeon Stretch
Calve Stretch
Couch Stretch
10-9-8-7-6-5-4-3-2-1
Bench Press
20-18-16-14-12-10-8-6-4
Kettlebell Swings
30-27-24-21-18-15-12-9-6-3
Abmat Situps / 20-4 GHD Situps
I want to Sweat:
Bench Press: 40kg/30kg
Kettlebell Swings: 16kg/12kg
Abmat Situps: 15-15-12-12-9-9-6-6-3-3
I want to perform:
Bench Press: 60kg/40kg
Kettlebell Swings: 24kg/16kg
I want to compete:
Bench Press: x1.0 Bodyweight/x.75 Bodyweight
Kettlebell Swings: 32kg/24kg
Accessory
2-3 Rounds
12-15 Ring Face Pulls
10-12 Spiderman Lunges
oder
3-4 Sets
Seated Dumbbell Shoulder Press 10-15 Reps
Strict Pullups 8-12 Reps
Every 3:00 - 8 Sets
12 Box Jump Overs
6 Power Cleans @ 80kg/55kg
3 Push Press 80kg/55kg
I want to sweat:
10 Box Jump Overs 20"
6 Power Cleans 40kg/30kg
3 Push Press 40kg/30kg
I want to perform:
10 Box Jump Overs 24"/20"
6 Power Cleans @ 60kg/40kg
3 Push Press 60kg/40kg
I want to compete:
12 Box Jump Overs 24"/20"
6 Power Cleans @ 80kg/55kg
3 Push Press 80kg/55kg
Accessory
3 Rounds
12 supinated Bent over Rows
12 Dumbbell Bench Press
OLY-Class
TBA
Team Wod Thursday
Teams of 2 - AMRAP28
400m Run
60 Box Jump Overs
60 Wall Balls
I want to sweat:
400m Run
40 Box Jump Overs 20"
40 Wall Balls 14lbs/10lbs
I want to perform:
400m Run
60 Box Jump Overs 24"/20"
60 Wall Balls 20lbs/14lbs
I want to compete:
400m Run
60 Box Jump Overs 24"/20"
60 Wall Balls 20lbs/14lbs
Accessory
3 Sets:
12/Side Front Foot elevated Split Squats
12 Weighted Situps
For Time:
10-8-6-4-2
Deadlifts 160kg/115kg
20-16-12-8-4
Ring Dips
Deadlifts 90kg/60kg
Close Grip Bench Press/Parallette Pushups
I want to perform:
Deadlifts 130kg/90kg
Parallel Bar Dips
I want to compete:
Deadlifts 160kg/115kg
Ring Dips
Accessory
3 Sets:
10 Seated Shoulder Press
10 Dumbbell Row
Every 5:00 - 5 Rounds
Cal Row
Toes To Bar
Single Arm Dumbbell Push Press
I want to sweat:
20/16 Cal Row
12 Knees to Elbow
8 Single Arm Dumbbell Push Press 15kg/10kg
I want to perform:
24/20 Cal Row
12 Toes To Bar
8 Single Arm Dumbbell Push Press 22.5kg/15kg
I want to compete:
27/23 Cal Row
18 Toes To Bar
9 Single Arm Dumbbell Push Press 30kg/20kg
Accessory
3 Sets
15+ Lateral Raises
15+ Biceps Curls
15+ Triceps Extensions
Last Set to FAILURE!
Community Event
10:00 Eröffnung
10:30 WarmUp und Workout
12:00 Grillen und Get-Together
Verpflegungsliste haben wir Euch per Newsletter und im Mitgliederbereich der Homepage zur Verfügung gestellt. Bitte tragt Euch hier ein wenn Ihr etwas mitbringen wollt.
In Teams of 2:
5000 m Row (Split Anyhow)
400 Double Unders (Split Anyhow)
3000 m run (Together)
Have Fun!
Option 1: Double Unders
Option 2: Penguin Jumps
Option 3: Doppelte Anzahl Single Unders
Wir freuen uns auf Euch.