WOD
STRENGTH
- kettlebell c&j
WOD
Every 5’ – 4 rounds
A – for time
- 27/21 cal air bike
- 21 burpee over the bar
- 15 thruster 42.5/30
B – for time
- 27/21 cal row
- 21 burpee over the bar
- 15 power clean
ENDURANCEWOD
6×4’ ON – 2’ OFF
A: buy in:
- 50 double unders
then AMRAP - 1 rope climb
- 3 wall walks
- 6 db box step over
B: buy in;
- 50 double unders
then AMRAP - 6 devil press
- 9 box jump over
—————————————————————
WIEHNACHTSÄSSÄ – SAMSCHTIG 🙂
PARTNERWOD – WEDNESDAY
STRENGTH
5 rounds for quality
- 30-50 double unders
- 10 sit ups
WOD
21-15-9
- 50 double unders
- squat clean 50/35
- hand stand push up
STRENGTH
Every 1’30’’ – 8 rounds
- 2 high hang power clean &
- 1 jerk drive &
- 1 power jerk
WOD
Every 3’ for 4x
- 18 wall balls
- 12 dl 50/35
- 6 overhead squats
STRENGTH
Work on complex of
- 2 kb clean &
- 1 jerk &
- 5’’ oh hold
WOD
14’ AMRAP
- 30 burpee over the bar
- 20 snatch 42.5/30
- 1’ fire chair
STRENGTH
Every 1’30’’ – 5 rounds
- 6 tempo goblet squats
PARTNERWOD
3 rounds
- 1200/1050m air bike
- 36 partner wall balls
- 24 partner sit ups
- 12 alternating devil press