Impressionen

WORKOUT OF THE DAY

WOD

NEXT WEEK’S HIGHLIGHTS W4 / 2023

MONDAY
SKILL/Prep: max Clean  / WOD: Open Wod 18.2 / CORE: 7min Core training
ENDURANCE: 15'/10'/5' AMRAP

TUESDAY
SKILL: HS Hold and Pullup / WOD: "Fight Gone Bad" / STRETCH: Hip flexors, shoulders, wrists
OLYMPIC WEIGHTLIFTING: Squat Clean + Clean Pull + Split Jerk

WEDNESDAY
STRENGTH :Pullup Hold + Bench Press + KB Gorilla Rows / WOD: Long EMOM changing exercises / CORE: Tabata
GYMNASTICS: Bar Skills + Bar muscle up skills

THURSDAY
STRENGTH: Single leg strength / WOD: Long EMOM walk like an Animal 
STRENGTH: Strict Press + Push Press / 5 rounds for quality

FRIDAY
SKILL OLY: Snatch pull + Power snatch / WOD: 2 times 3 AMRAP / CORE: Hanging knee to chest tuck hold

SATURDAY
STRENGTH: Strict press barbell + Single arm DB rows / WOD: TEAM WOD in pairs

WOD

SAMSTAG, 21. JANUAR 2023

A) 3 position power clean
1 From high hang + 1 from knee + 1 from floor
Each 90 sec X 5 sets. Build to heavy

B) Team wod in pairs
"Synchro movements on all"
28 AMRAP
400m Run
40 Plate ground to overhead
30 burpee onto plate
400m Run
40 toes to bar
30 walking lunges

*Rx: 20/15kg plate
*Intermediate: 15/10kg, hanging knees to elbows.
*Beginner: 10/5kg V-ups

WOD

FREITAG, 20. JANUAR 2023

Skills
A1)
6 wall walks
rest 30
A2) 12 alternating pistol squats 
rest 60 X4

B) For time:
40 Shoulder to overhead barbell
50 GHDSU
60 Hand release Push ups
10 min cap

rest 5

For time:
35-25-15-5
Cal row
15 toes to rings after each
10 min cap

Rx+:70/50, GHDSU with med ball 20/14,
Rx: 60/40kg, GHDSU
Intermediate: 40/30kg GHDSU to parallel
Beg: 30/20kg, Straight leg situps

C) Stretch
Hip flexors, shoulders,  Lats