Deine tägliche Herausforderung
WOD
All lifts above 80%.
Start very heavy and maintain or increase if possible, and the technique persists.
100 Double Unders
15 Wall Ball Shots @9/6
10 Burpees
Workout of the Day
IN TEAMS OF 2*
3 ROUNDS
30 Squat Snatch @43/29
30 Chest To Bar Pull ups
800m Run
*Split reps.
Run together.
Workout of the Day
Line Drills - 25' Each Drill:
Knee Hug March
Lunge to Lizard
Inchworms
Lateral Duck Unders
+
2 Sets:
200m Jog
30 sec Echo Bike
30 sec Row
Rest 30 sec
Equipment Needed: Echo Bike, Row
Two Options:
1) None
2) Make up a strength piece from the week
30 min AMRAP @ Quality effort
400m Jog
40/30 Cal Echo Bike
30/25 Cal Row
Scaled/Beginner: None
WOD
EMOM x 4 MINUTES
Clean + Hang Clean (1+1) @ 70% of 1RM Clean
*Cleans can be any style.
-Rest 1 minute before Part 2-
*Front squat must be taken from floor. Performing a squat clean will count as the first rep on front squats.
10 ROUNDS FOR TIME
25 Double Unders
6 Thruster (43/30kg)
-Rest 30s between rounds-
Workout of the Day
Compete Option:
EVERY 1:30 FOR 6 SETS
15m KB Farmer Carry- (24/16kg)
AMRAP Pull ups or CTB Pull ups until 60 sec mark
*Cap @ 12 reps on each set.
Fitness Option:
EVERY 1:30 FOR 6 SETS
15m KB Farmer Carry (24/16kg)
AMRAP strict Pull ups or Ring Row until 60 sec mark
FOR TIME
30 Burpee Box Jump Over (24/20)
60 American KB Swings (24/16kg)
30 Burpee Box Jump Overs
Workout of the Day
Every 3:00 x 3 SETS
3 Deadlifts @ 80-90%
AMRAP x 15 MINUTES
10-20-30-40-50...etc Cal Row
20 Wall Balls after each set - 9/6kg
*Female cals = 8-16-24-32-40...etc
