MONTAG 05/07/2021
STRENGTH: Chin Up
5-5-5-5-5
WOD: 10 RFT
3 Power Cleans 60/40
12 Wall Balls 10/6
DIENSTAG 06/07/2021
STRENGTH: 15‘ E3MOM
5 Strict Press
3 Push Press
1 Push Jerk
WOD: 60 RFT, in teams of 2
9 Air Squats
6 Sit Ups
3 Burpees
*I go, you go!
MITTWOCH 07/07/2021
STRENGTH: Deadlift
8-8-6-4-2
WOD: 14‘ AMRAP
9 Front Squats 40/25
12 Push Ups
15 T2B
DONNERSTAG 08/07/2021
WOD A: for time
21 Push Press 40/30
150m Row
15 Push Press 50/35
300m Row
9 Push Press 60/40
450m Row
3 Push Press 70/45
WOD B: for time
21 Deadlifts 60/40
150m Ski
15 Deadlifts 80/50
300m Ski
9 Deadlifts 100/60
450m Ski
3 Deadlifts 120/70
FINISHER: 500 Single Unders
*EMOM: 7 V-Ups
FREITAG 09/07/2021
STRENGTH: Back Squat
5-5-5-5-5
WOD: 20‘ EMOM
6 Pull Ups
4 Pistols
Rest of time: Single Unders
SAMSTAG 10/07/2021
STRENGTH: Cluster
3-3-3-3-3-3-3
OUTDOOR WOD
4 x 10' EMOM in teams of 2
min 1: 10 Wall Balls 10/6
min 2: 10/8cal row
min 3: 5 Tire Flips
min 4: 10/8cal. Ski
min 5: 1 x Sled Push + 1 x Sled Pull
min 6: 20m D-Ball Lunges
min 7: 30" Battling Rope
min 8: 8 Box Jump overs
min 9: 50m D-Ball Carry 40/60
min 10: 150m Sprint
*2' Rest btw. RNDs!
SONNTAG 11/07/2021
FREE GYM!