OUTDOOR WOD KW48

MONTAG 29/11/2021


STRENGTH: 4-5 sets in a 20' window

8 Back Squats (30X0 tempo)

8 Hip Thrusts


*Tempo is 3 second count on the way down. Zero time at the bottom. Up. And then 0 seconds spent at the top, before going back to a 3 sec. decent.


WORKOUT


TABATA this:


TABATA A: Hang Power Cleans


immediately into:


TABATA B: Front Suats


immediately into:


TABATA C: Push Press


immediately into:


TABATA: Sumo Deadlift High Pulls



DIENSTAG 30/11/2021


WORKOUT


Get as far as possible in 50min...

300m run

70 Double-Unders

300m run

60 Air Squats

300m run

50 Abmat Sit-Ups

300m run

40 American KB Swings 24/16

300m run

30 KB Goblet Squats 24/16

300m run

20 Burpees

300m run


300m = 2 RNDs arount the box!



MITTWOCH 01/12/2021


STRENGTH


16' E4MOM

300m Run

10 Strict Press

Max Push Press


RND 1: @30% of yor 1RM

RND 2: @40% of your 1RM

RND 3: 50% of your 1RM

RND 4: 60% of your 1RM


WORKOUT


For Time:

50 Alt. DB Snatches

50 DB Power Cleans

50 DB Push Press


*EMOM complete 5 Burpees

*Start with Burpees

*use 20/12,5kg DB´s!



DONNERSTAG 02/12/2021 WORKOUT


A: 5 RNDs of:

500m Run

500m Row


B: 5 RNDs of:

500m Run

500m Ski


FREITAG 03/12/2021 STRENGTH


Back Rack Lunges

Front foot on a 20kg plate for an extra deficit. Complete 5 reps on each leg with a 3 second eccentric.


18' to find your 5/5 rep max!


WORKOUT


2 Rounds:

20 Cal

20 Heavy Wall Balls

20 American KB Swings 24/16


2 Rounds:

15 Cal

15 Heavy Wall Balls

15 American KB Swings 24/16


2 Rounds:

10 Cal

10 Heavy Wall Balls 24/16

10 American KB Swings 24/16


Cap: 15min


SAMSTAG 04/12/2021


STRENGTH: 16' E4MOM


400m Run "Buy in"


into:


RND 1: 5 Deadlifts @50% of yor 1RM

RND 2: 5 Deadlifts @65% of your 1RM

RND 3: 5 Deadlifts @ 75% of your 1RM

RND 4: Max unbroken Deadlifts at 85% of your 1RM


You are running each time. (1600m total)


WORKOUT


Get as far as possible in 15min.

10-20-30-40-50

Wall Balls 10/6

Alt. DB Lunges 20/15

Sit-Ups (Anchor your feet in your DB’s)