WORKOUT OF THE DAY
Montag | GYMNASTICS Pull-up WOD - 4 rounds 8 dumbbell hang snatches right side 8 dumbbell hang snatches left side 16 dumbbell lunges 16/13 cal. Row |
|---|---|
Dienstag
| Gymnastics Toes to Bar WOD - for time Buy in: 20 burpee to high box 44-22-11 DB goblet squats Cal row/ski or bike erg 14-12-10 toes to bar Exactly 2 minute rest 15-12-9 HSPU Heavy wall balls Buy out: 20 burpee to high box jumps |
Mittwoch | Gymnastics HSPU WOD 6 rounds for time 6 shuttle runs 6 Squat Cleans 6 Push Jerks FUNDAMENTALS Clean |
Donnerstag | HIMMELFAHRT WOD IM GRUNEWALD |
Freitag | A) 3 rounds 8 heavy dumbbell single arm bent over row 8 moderate dumbbell single arm bent over row 8 light dumbbell singles arm bent over row B) EMOM x 6 1. 6-12 trict pull-ups 2. 6-10 strict toes to bar C) 4 rounds 10 box jumps 10 single arm overhead lunges 15/12 cal. Row FUNDAMENTALS Front Squats |
Samstag | TEAM WOD Buy in: 2000m row AMRAP in the remaining time 6 Wall walks 15 synchro sit-ups 20 sumo deadlift high pulls 30 push-ups 20 hang power cleans |
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