WORKOUT KW27

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!