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