WORKOUT KW21

DIENSTAG 25/05/21

STRENGTH

Strict Press

7-7-5-5-2-2


WOD: 3 RFT

2 RNDs of „Cindy“

10 Clean & Jerks 60/30



MITTWOCH 26/05/21


STRENGTH

Thrusters

5-5-5-5-5


WOD: 3 RNDs - each for time

30 Double Unders

20/15cal

10 Burpees

20/15cal

30 Double Unders

DONNERSTAG 27/05/21


STRENGTH

Hang Clean

6-6-6 Muscle

4-4-4 Power

2-2-2 Squat


WOD: for time

40 Wall Balls

20 alt. DB-Snatches

30 Wall Balls

15 Alt. DB-Snatches

20 Wall Balls

10 Alt. DB-Snatches

FREITAG 28/05/21


STRENGTH

Deadlift

7-7-7-7


WOD: 5 RNDs for max reps of:

Bench Press @ BW

Pull Ups

*rest as needed between. RNDs!

*scale as needed

SAMSTAG 29/05/21

SKILL: Kipping-

  • Pull Up

  • Muscle Up

  • Toes to Bar


WOD: 40’ AMRAP - in teams of 2

100cal

80 Wall Balls

60 Power Snatches

40 Burpee - Box Jumps

20 Bar MU‘s/C2B´s/Kipping Pull Ups