Impressionen

WORKOUT OF THE DAY

WOD

MONTAG, 06. FEBRUAR 2023

A) Skills/Prep
Each 90 sec X6
3 reps of the pulling movement + 15 double unders + 3 thrusters
Build in difficulty on pulling and bar weight.

B) Open wod 22.3 at "game pace"
For time:
21 Pullups
42 Double unders
21 Thrusters weight #1
18 C2B pullups
36 Double unders
18 Thrusters weight #2
15 bar muscle ups
30 Double unders
15 Thrusters weight #3

12 min cap

Rx: M-40/50/60kg W-30/35/40
Int: M-30/40/50kg W-25/30/35, jumping chin and chest, BMU from box
Beg: M-20kg for all W-15kg for all jumping chin/chest/hand release pushups


ENDURANCE

20 AMRAP at 85% effort
3000/2000m Row/Ski
AMRAP in remaining time:
200 double unders
20 X 7.5m up and back shuttle run
max box jump overs 24/20"

rest 4

12 AMRAP
100/70 Cal air bike any kind
Max double unders in time remaining

WOD

NEXT WEEK’S HIGHLIGHTS W6 / 2023

MONDAY
SKILL/Prep: practice movement  / WOD: Open wod 22.3
ENDURANCE: AMRAP to increase the level

TUESDAY
STRENGTH: Deadlift / WOD: Two short AMRAP's / STRETCH: Hip flexors, shoulders, Wrists
OLYMPIC WEIGHTLIFTING: Squat Clean + Clean Pull + Split Jerk

WEDNESDAY
STRENGTH :Upper / WOD: Long EMOM / CORE: Tabata
GYMNASTICS: Bar Skill's

THURSDAY
WOD: Steady Pace Workout / STRECHING: lats, wrists , glutes
STRENGTH:Back Squats + Hip Thrust + Rumanian Deadlift + Pull Up

FRIDAY
STRENGTH: Oly Skill / WOD: Long EMOM with Clean / CORE: 30sec on / 60sec off

SATURDAY
WOD: TEAM WOD in pairs "16 Rounds of..."

WOD

SAMSTAG, 04. FEBRUAR 2023

A) Team wod in pairs
1) Amrap 19
1500/1000m Row(rotate every 200m)
30 synchro db thrusters
10 wall walks (break anyhow)
14 db synchro snatch 

Rest 2-3 min

2) Amrap 11
1:1 alt with your partner
6 hang power cleans 
5 bar lateral burpees
25 double unders

*Rx: 22.5/15kg, 60/40kg
*Intermediate: 15/10kg, 40/30kg
*Beginner: 10/5kg, 30/20kg