WORKOUT KW29

MONTAG 19/07/21


STRENGTH: Back Squat

7-7-7-7-7


WOD: for time

150 KB-Goblet Squats

*E2MOM: 30 Double Unders or 60 SU‘s

*start with DU‘s/SU‘s

DIENSTAG 20/07/21


STRENGTH: 12' E2MOM

2-3 Man Makers


WOD: 4 RFT

21 Push Ups

15 DB-Cleans

9 V-Ups

MITTWOCH 21/07/21


WOD: for time


5 RNDs of

300m Row

15 Wall Balls 6/4


2' rest


5 RNDs of

300m Ski

30 DU‘s


2' rest


5 RNDs of

300m Run

15 T2B/K2E


Cool down..

DONNERSTAG 22/07/21


STRENGTH: Bench Press

6-6-6-6-6


WOD: 3 x 3' AMRAP

50 Double Unders

7 Thrusters 40/30

7 Pull Ups

Rest of time: AMRAP Burpees ov. the Bar

*1' Rest betw. AMRAPs

FREITAG 23/07/21


STRENGTH: Front Squat

7-7-7-7-7


WOD: 12' AMRAP

5 BB-G2OH

10 Sit Ups

5 BB-G2OH

10 Box Jumps

*usw a 40/30kg BB!

SAMSTAG 24/07/21


STRENGTH: E2MOM x 3 RNDs


min 0-2: 3-5 Rope Climbs

min 2-4: 3-5 x Sled Push

min 4-6: 5-10 Tire Flips

min 6-8: Rest


WOD: 50 RFT, in teams of 2

3 Deadlifts 80/60

6 Air Squats

9 Double Unders

SONNTAG 25/07/21


FREE GYM!