Strength:
3 rounds for quality

• 10 barbell roll out
• 20 ring knee to ellbow
• 40 plank in/out jump
• 100m farmers walk

WOD „stability“

• 40 kettlebell swings 20/12
• 10 burpee box jump
• 20 kettlebell power swings
• 15 burpee box jump
• 40 kettlebell swings
• 20 burpee box jump
• 20 kettlebell power swings
• 25 burpee box jump

Strength:
3 x 10 deadlift
(release hand after each rep)

WOD „short but not“
21 – 15 – 9

• push press 42.5/30
• alternating pustols each
• burpee over the bar

Strength:
8′ EMOM

• even: 5 rope pull ups (each side)
• odd: 10 ring dips

WOD „thuesday vibes“
4 rounds for time

• 500/400m row
• 10 hang power clean 42.5/30
• 20 wall ball 9/6
• 80 du’s

Strength
every 3′ for 15′

• 12/ 10 / 8 / 6 / 4 front squat
• 10/7 cal bike as fast as possible

WOD „legs after weekend“
14′ amrap

• 200m run
• 14 thruster 42.5/30
• 21 t2b

Strength:
2 rounds – 30″ rest between

• 1′ du’s
• 1′ handstand hold
• 1′ L-sit hang
• 1′ plank hold

WOD „drop it like it’s hot“
10-9-8-…1

• deadlift 40/27.5
• hang power clean
• shoulder to overhead
• overhead squats

Strength:
5 supersets

• 12 curls to press
• 12 box dips

WOD „what the hell is wrong with karen?“

• 150 wall balls 9/6

every time you break -> run 200m