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!
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