Donnerstag, 11. Januar 2018

Strength:

6×4 weighted Ring Dip as heavy as possible

 

WOD:

3rds – 3min ON / 2min OFF

 

AMRAP

40 Double-under

12 Push-ups

8 Kettlebell Swings 32/24kg

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Sonntag, 07. Januar 2018

Skill: Rope Climb / TGU

WOD:

Run 400m
20 Wall Balls
20 KB-Swings (32/24 kg)
20 Pullups
20 Shoulder to Overhead (50/35 kg)
20 cal Row/SkiErg/Assault Bike
20 Burpees
200 m Medball Run

Part A: Get as far as possible in 4 minutes
rest 2 minutes
Part B: Get as far as possible in 8 minutes
rest 2 minutes
Part C: Complete the full workout for time
Time Cap = 32 minutes (16 minutes to complete Part C)

 

Samstag, 06. Januar 2018

Strength:

6×3 Clean

@70% 1RM

Beginner: 50% or skill

WOD:

Teams of 2:

100 Wallball shots each Partner split in 50 per round

6/9kg

 

Partner A does 50 Wallballs, every time he breaks up both partners do 5 Burpees

After 50 Wallballs Partner B starts with 50 Wallballs

Then switch again Partner A and then B. Score is total time for 100 Wallballs each.