STRENGTH

Find a heavy complex of

• Clean pull + power clean below the knee

WOD

3 rounds

• 50 double unders
• 15 power clean 50/35
• 10 front rack lunges
• 5 s2oh

STRENGTH

16’ emom

• 5-10 strict pull ups
• 30’’ hollow hold
• 10 ring dips
• 15 back extension

WOD

• 45 Sit-ups (tuck ups)
• 30 Wallballs 9/6kg
• 15 Burpee pull-ups
• 30 Sit-ups (tuck-ups)
• 20 Wallballs
• 10 Burpee pull-ups
• 20 Sit-ups (tuck ups)
• 10 Wallballs
• 5 Burpee pull-ups

STRENGTH

18’ e3mom

• 3 back squat + 10 squat jumps

WOD

2x 6’ t’cap

• 400m run

Directly into

2 rounds of

• 10 power snatches 35/25
• 10 burpee over the bar

ENDURANCE DAY – SATURDAY

PARTNER WOD – FRIDAY

SLOW UP – Zürisee

BESUCHT UNS AM STAND
BEIM KREISEL FELDBACH 😉

STRENGTH
every 2′ for some rounds

• 3 front squats

WOD
15′ AMRAP

• 400m run
• 21 sit ups
• 15 dumbbell push press 22.5/15
• 9 burpees

PARTNER ENDURANCEWOD

a lot of funny things…

..with & without barbell