WORKOUT KW25

MONTAG 21/06/2021


STRENGTH: 4 RNDs of

9 Bend over Rows

AMRAP Push Ups


WOD: 14‘ AMRAP

21cal.

15 Thrusters 20/15

9 T2B



DIENSTAG 22/06/2021


STRENGTH: OH-Squats

RX: 4-4-4-4-4-4-4 @80%of 1 RM

Intermediate: 8-8-8-8-8 @50% of 1RM


WOD: “Grettel“ 10 RFT

3 C&J´s 60/40

3 Bar facing Burpees



MITTWOCH 23/06/2021


SKILL of your choice!

(20‘ cap)


WOD: 4 RNDs, each for time

15m OH-Lunges 50/30

250m Run AFAP


*Rest 1:1 betw. RNDs



DONNERSTAG 24/06/21


STRENGTH: 4 RNDs of

7 Dips

5 Strict C2B Pull Ups


WOD: 2 RFT

25 Double Unders

5 Strict HSPU´s

25 Double Unders

7 Push Press, 60% 1RM



FREITAG 25/06/2021


STRENGTH: 15‘ E3MOM

Work up to your 3RM Push Press


WOD: for time, half „“Murph“

800m Run

50 Pull Ups

100 Push Ups

150 Air Squats

800m Run



SAMSTAG 26/06/2021


STRENGHT: Back Squats

6-6-6-6-6-6


WOD: “SAMAN“ 8 RFT

13 Deadlifts 80/55

17 Wall Balls 10/6

400m Run



SONNTAG 27/06/21


FREE GYM!