WOD
8′ AMRAP
10 x 10 m Shuttle Runs
5 DB Man Makers
30 Double Unders
Rest 3 Min
8′ AMRAP
10 cal Ski/Bike
5 Wallclimbs
30 Russian Swings
Rest 3 Min
8′ AMRAP
10 DB Strict Presses
5 Strict Pullups
30 Russian Twist
Samstag, 08. Februar 2020
In Pairs with only one person working at once complete for time:
75 cal Row/Bike/Ski
75 KB-Swings (32/24 kg)
50 cal Row/Bike/Ski
50 Single Arm DB Overhead Lunges (30/20 kg)
25 cal Row/Bike/Ski
25 Muscle Ups
50 cal Row/Bike/Ski
50 DB-Snatches
75 cal Row/Bike/Ski
75 KB-Swings
scale Muscleup to Burpee C2B or Burpee Pullup or Burpee Jumping Pullup
Donnerstag, 06. Februar 2020
Strength
5-7 rds x 2-3 reps
Atlas Stone Lift or DL
Kettlebell Z-Press
add weight each round
WOD
5 Intervals, each for time of:
60 Double-unders
15 Push-ups, hand-release
10 m Handstand Walk
Mittwoch, 05. Februar 2020
Strength
5 x 5 Overhead Squats
add weight each week
WOD
7 Rounds for time of:
7 Handstand Push-ups, strict
6 Knees-to-elbows
5 Hang Power Cleans, 55 % of 1RM
Dienstag, 04. Februar 2020
Strength
5-7 rds x 2-3 reps
Barbell Shrugs
Barbell Rollouts
Weighted Pullups
add weight each round
WOD
AMRAP 14 minutes of:
1 Rope Climb
3 Ring Muscle-ups
5 Burpee Box Jump Overs
7 Toes-to-bar
Sonntag, 02. Februar 2020
WOD
EMOM 25 Min
- 16 KB-Snatches (8/8)
- 150 m Run
- 5 Strict Pullups + 10 Pushups
- 20 Goblet Squats
- Rest
Rest 5 Minutes
…on 30 Minutes complete 3 rounds for time
Samstag, 01. Februar 2020
WOD
Teams of 2
2k Row
200 Double-Unders
2k Row
split as needed
