WOD

DONNERSTAG, 05. MAI 2022

05. Mai 2022

A:
4-4-4-4-4-4 Shoulder Press
5 sets of 5-7 Strict Ring Pull-ups
Start a new round of both exercises every 2:30min.

B:
EMOM 16 
1) 14/10 Cal Assault bike (45s)
2) 20m Sandbag carry
3) 14/10 Cal Ski Erg (45s)
4) 10-15 GHD Sit ups/ 20 MB Sit ups     


BOOTCAMP

1: Ski, Row, Assault Bike or Bike
2: AMRAP:

8 Jumping Squats (empty barbell)
12 Double DB Deadlifts
16 Empty Bar Push Press
3: Ski, Row, Assault Bike or Bike
4: AMRAP:

8 Ring Rows
8 V-Ups
16 Banded Good Mornings

Focus on device:
20sec. EASY
20sec. MODERATE
10sec. FAST
10sec. Full Rest  


STRENGTH

A: 
Bench Press 
10@50%
8@60%
6@67%
6@73%
6@73%
6@73%

B:
4 Rounds
10 incline DB Bench Press (Heavy) 
Drop 50%  Into 
20 incline DB Bench Press (Fast)

C:
3 sets
20 DB incline Flys 
15  Tempo DB incline Squeexe Press 3s Down, 3s Up
10 Band Resisted Push Ups w/ 3s Down, 1s pause at bottom