Class WOD (Class)
Perform/Compete
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:
Row 800m
150 Penguin Jumps
I want to perform:
Row 1000m
200 Double Unders
I want to compete:
Row 1000m
200 Double Unders
Class WOD (Class)
Perform/Compete
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
Wie immer: Die Optionen sind nur Vorschläge und müssen individuell angepasst werden.
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.80 Bodyweight
Kettlebell Swings: 32kg/24kg
MetCon/Class WOD (Class)
Perform/Compete
Every 3:00 - 8 Sets
12 Box Jump Overs
6 Power Cleans
3 Push Press
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:
10 Box Jump Overs 24"/20"
6 Power Cleans @ 80kg/55kg
3 Push Press 80kg/55kg
MetCon/Class WOD (Class)
Perform/Compete
Team Wod Thursday
Teams of 2 - AMRAP28
400m Run
40 Dumbbell Box Step Overs
60 Wall Balls
I want to sweat:
2x10kg/2x5kg
20"/20"
14lbs/10lbs
I want to perform:
2x15kg/2x10kg
24"/20"
20lbs/14lbs
I want to compete:
2x22.5kg/2x15kg
24"/20"
20lbs/14lbs
MetCon/Class WOD (Class)
Perform/Compete
For Time:
10-8-6-4-2
Deadlifts 160kg/115kg
20-16-12-8-4
Ring Dips
Wie immer: Die Optionen sind nur Vorschläge und müssen individuell angepasst werden.
I want to sweat:
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
MetCon/Class WOD (Class)
Perform/Compete
Every 5:00 - 5 Rounds
Cal Row
Toes To Bar
Single Arm Dumbbell Push Press
Wie immer: Die Optionen sind nur Vorschläge und müssen individuell angepasst werden.
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
Sunday Mash (Class)
Team Workout
For time - In Teams of 2
75 Partner Burpee Wall Ball Passes, 20/14 lbs
Row, 1000 m
75 Partner Burpee Wall Ball Passes, 20/14 lbs
75 Partner Burpee Wall Ball each
1k Row each
75 Partner Burpee Wall Ball each