OUTDOOR WOD KW49

MONTAG 06.12.2021


METCON


A: 5 Sets


5 Strict Press


Immediately into:


10 Barbell Bent over Rows


Immediately into:


50 Double Unders


Rest 90"


B: 12 RFT


10 Wall Balls 8/6

3 Devil Press 17,5/12,5


*cap: 18'



DIENSTAG 07/12/2021


METCON


A: 4 RNDs of


0-2min.

Max cal. Row/Ski


3-5min.

Max Back Squats @40% of 1RM


6-8min.

Max American KB Swings 24/16


8-9min.

Rest



B: For time

100 Push Ups

*every time you break, 25 Double Unders



MITTWOCH 08.12.2021


HOME WOD!



DONNERSTAG 09/12/2021


METCON


A: Every 90sec. x 12 Rounds: (18min. total)


3 Hang Power Cleans

4 Front Squats

5 Burpees


5' Rest


B: 18' AMRAP


7 T2B/K2E

21 Russian KB Swings 24/16

7 T2B/K2E

21 Sit-Ups (Feet Anchored on KB)

250m Run



FREITAG 10/12/2021


METCON


A: 16' E4MOM

20/15 cal. Row

10 DB-Bench Press @50-60% of 1RM


B: For Time:

100 Pull-Ups

* EMOM 5 DB Thrusters 20/12,5

*Start with Thrusters!

*cap 16'


C: 4 RNDs of

Max weighted Plank

150m Run AFAP



SAMSTAG 11/12/2021


METCON


For time:


50 RNDs:

2 Deadlifts 80/50

2 Lateral Burpees over the bar


5' rest


25 RNDs

4 Thrusters 30/20

4 Pull-Ups