WORKOUT KW22

MONTAG 31/05/2021

WOD: “MURPH“ for time


1,6km run

100 Pull Ups

200 Push Ups

300 Air Squats

1,6km run

*cap: 50’

DIENSTAG 01/06/2021


STRENGTH

Hang Snatch

6-6-6 Muscle

4-4-4 Power

2-2-2 Squat


WOD: 15-12-9-6-3

Hang Power Snatches

Burpees over the Bar


2' Rest

12-9-6-3

Devil Presses

T2B

MITTWOCH 02/06/2021

WOD: 40‘ EMOM

Min 1: 50 Double Unders or 60‘‘ Singles

Min 2: 15 KB-Russian Swings

Min 3: 12/9cal. Ski

Min 4: 15 Wall Balls

Min 5: 2-3x Sled Push

Min 6: 15 Push Ups

Min 7: 15 Box Jumps

Min 8: 12/9cal. Row

DONNERSTAG 03/06/2021


FREE GYM

FREITAG 04/06/2021


STRENGTH

Front Squats

12-8-4-2-2-2

Max. 85% of 1RM


WOD: ALAP


Min 1: 12 Burpees

Min 2: 4 Double KB-Snatches


Min 3: 12 Burpees

Min 4: 5 Double KB-Snatches


Min 5: 12 Burpees

Min 6: 6 Double KB-Snatches


Add 1 extra Double KB-Snatch E2MOM until you fail or quit!



SAMSTAG 05/06/21


STRENGTH

Bench Press

15’ E3MOM

Work Up to your 3RM!

z.B.: 8-6-3-3-3


WOD: for time, in teams of 2

Buy in: 10 RNDs of

Buddy A: 150m Ski AFAP

Buddy B: AMRAP Wall Balls

*score = Wall Balls


3 RFT

400m run

30 Sync. Thrusters 20/15


2’ rest


2 RFT

50 Hand release Push Ups

25 Sync. Deadlifts 80/50


2’ rest


4 RNDs of

15m Handstand Walk

3 Rope Climbs


Buy out: 10 RNDs of

Buddy A: 150m Row

Buddy B: AMRAP D-Ball Step Ups 20/10

*score = Step Ups


SONNTAG 06/06/21


FREE GYM