WORKOUT KW23

MONTAG 07/06/21


STRENGTH: Deadlift

5-5-5-5-5

Wup Sets: 12-10-8-6

*increase weight!


WOD: 14' AMRAP

60cal.

50 T2B

40 Wall Balls

30 Power Cleans

20 Ring Muscle Ups



DIENSTAG 08/06/21


STRENGTH: Strict Press

5-5-5-5-5


WOD: for time

500 Double Unders

*every time you break

1 RND of "Cindy"

5 Pull Ups

10 Push Ups

15 Air Squats



MITTWOCH 09/06/21


STRENGTH: Bend over Row

8-8-8-8-8


WOD: 3 RFT

50 Double Unders

400m Run

30 Sit Ups

20 Push Press 40/30



DONNERSTAG 10/06/21


STRENGTH: Back Squat

5-5-5-5-5


WOD: 4 RFT

7 Deadlifts @70% of 1RM

14 Med Ball Cleans 10/6

21cal.



FREITAG 11/06/21


STRENGTH: Bench Press

8-8-8-8-8


WOD: "Ingrid" 10 RFT

3 Power Snatches 60/40

3 Burpees over the Bar



SAMSTAG 12/06/21


STRENGTH: Split Squats

5 x 8/8


WOD: 40 RFT , in teams of 2

*I go you go.. (20RNDs each)


6 T2B

5 Hang Power Cleans

4 Back Squats

3 Burpees over the bar


SONNTAG 13/06/21


Free Gym!