Impressionen

WORKOUT OF THE DAY

WOD

SAMSTAG, 8. JANUAR 2022

A:    
6-6-6-6-6-6 Shoulder Press     
6 sets of 10 DB Good Mornings     
Start a new round of both exercises every 2:30min.    
    
B:    
5 Rounds  for time     
400m Run     
12 Power Satches     
10 Box Jumps Over    
8 Burpee Pull ups    
    
Time Cap: 20min    
    
Level 1: 30/20kg    
Level 2: 42.5/30kg    
Level 3: 60/42.5kg    


ADVANCED CLASS

"OPEN 15.1"

AMRAP 9min:
15 toes-to-bars
10 Deadlifts
5 Snatches 

RX= 52/34kg 

straight into: 
1 rep max clean & jerk"

Timecap: 6min

WOD

FREITAG, 7. JANUAR 2022

A:        
EMOM 15         
3 Power Clean         
        
B:        
for Time         
20 Deadlift        
2 Wall Walks        
16 Deadlift        
4 Wall Walks        
12 Deadlift        
6 Wall Walks        
8 Deadlift        
8 Wall Walks        
4 Deadlift        
10 Wall Walks        
        
Level 1: 60/40kg        
Level 2: 80/55kg        
Level 3: 100/70kg  

WOD

DONNERSTAG, 6. JANUAR 2022

AMRAP in 36min @ STEADY PACE of:    
Run 200m    
6 Log Ground to Overhead (Outdoor: with tent do only Log Cleans)    
10 Push-up    
Row 200m    
4 DB-Ball or Sandbag over the Barbell (Rack Station)    
10 Ring Rows (Outdoor: DB Rows)    
Bike 400m    
50m Heavy KB/DB Farmer Carry    
10 V-Ups                    


STRENGTH

A:        
Front Squats         
Find your 1 RM in 20 min         
        
B:        

3-4 rounds         
4 BB Bench Press        
40 sec. Wall Sit         
24 Alt. Hammer Curls         
6/6 Bulgarian Split Squats