Part A:
EMOM12
2 Snatch Balances
Part B:
EMOM12
2-3 Hang Power Snatches
Fokus hier auf Snappiness und Positionen!
Accessory
2-3 Sets
15 Banded Face Pulls
20 Single Leg Alternating V-Ups
MetCon:
Teams of 3 - Waterfall
18 Rounds
15/12 Cal Echo Bike
60 Double Unders
10 Bench Press
I want to Sweat:
12/9 Cal Echo Bike
40 Penguin Jumps
10 Bench Press 35/25kg
I want to perform:
13/10 Cal Echo Bike
40 Double Unders
10 Bench Press 60/40kg
I want to compete:
15/12 Cal Echo Bike
60 Double Unders
10 Bench Press 75/50kg
Timecap 24min
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Gymnastics Class: Pull Up Technik
→ Kipping und Butterfly Pull Ups
Part A:
Work up to a heavy Double Thruster
Workout:
Fran
21-15-9
Thrusters
Pull Ups
I want to sweat:
3 Rounds
15 Thrusters 20/15kg
15 Jumping Pull Ups
I want to perform:
21-15-9
Thrusters 32.5/20kg
15-12-9
Pull Ups
I want to compete:
21-15-9
Thrusters 42.5/30kg
Pull Ups
Timecap 8 Minuten. Das Ganze ist ein Sprint!
OLY-Class
1xPower Snatch + 1x Pocket Snatch
1x @ 40%
1x @ 50%
5x @ 70-80%
3xClean Pull 5x @ 90%
Team Wod Thursday
75 Dumbbell Snatches
1k Laufen
50 Dumbell Clean and Jerks
1k Laufen
25 Single Arm Devil Press
Run together, split Dumbbell Movements however you like
I want to sweat:
75 Dumbbell Snatches 15/10kg
1k Laufen
50 Dumbell Clean and Jerks 15/10kg
1k Laufen
25 Single Arm Devil Press 15/10kg
I want to perform:
75 Dumbbell Snatches 22.5/15kg
1k Laufen
50 Dumbell Clean and Jerks 22.5/15kg
1k Laufen
25 Single Arm Devil Press 22.5/15kg
I want to compete:
75 Dumbbell Snatches 30/20kg
1k Laufen
50 Dumbell Clean and Jerks 30/20kg
1k Laufen
25 Single Arm Devil Press 30/20kg
Strength- Overhead Squat:
In 15 Minutes Work up to a heavy Set of 3
→ Optional: Back off Sets every 1:30
MetCon:
5 Rounds
15 Burpee Box Jump Over
15 Overhead Squats
I want to sweat:
5 Rounds
10 Burpee Box Jump Over
10 Overhead Squats 35/25kg
I want to perform:
5 Rounds
12 Burpee Box Jump Over
12 Overhead Squats 50/35kg
I want to compete:
5 Rounds
15 Burpee Box Jump Over
15 Overhead Squats 60/40kg
4 Rounds
400m Run
15 Toes to Bar
10 Ring Dips
I want to sweat:
4 Rounds
400m Run
15 Knee Raises
10 Push Ups
I want to perform:
4 Rounds
400m Run
12 Toes to Bar
8 Ring Dips
I want to compete:
4 Rounds
400m Run
15 Toes to Bar
10 Ring Dips