WORKOUT KW31

MONTAG 02.08.2021


STRENGTH


A: OH-Squats

7-7-7-7-7


B: Chin Ups

5 x 5


WOD: For time 21-15-9

Hang Power Snatches 40/30

HSPU‘s

DIENSTAG 03.08.2021


SKILL/STRENGTH

Clean

Work up to a heavy Set of 3

[cap 15']


WOD: 12' AMRAP

3 DB-Clusters 22,5/17,5

9 T2B

15 Double Unders

CF-INTERMEDIATE


SKILL/STRENGTH: 14' E2MOM

3-5 Cleans

*Light weight, focus on technique!

WOD: 12' AMRAP

3 Thrusters

6 K2E

12 Double Unders

MITTWOCH 04.08.2021


WOD: For time [cap 40']

A: 21-18-15-12-9-6

cal. Ski

Push Ups

*run 250m after every RND!


2' Rest


B: 21-18-15-12-9-6

cal. Row

Wall Balls 6/4

*run 250m after every RND!


C: Cool down

DONNERSTAG 05.08.2021


STRENGTH


A: 10' E2MOM

10 BB-Lunges


B: 10' E2MOM

10 DB-Romanian Deadlifts

WOD: 10 RFT

5 Front Squats 40/30

3 Bar Muscle Ups/C2B‘s

15 Double Unders

CF-INTERMEDIATE

A: 10' E2MOM

8 BB-Lunges


B: 10' E2MOM

8 DB-Romanian Deadlifts

WOD: 10 RFT

5 Front Squats

3 Pull Ups

15 Double Unders

FREITAG 06.08.2021


SKILL/STRENGTH

Snatch

Work up to a heavy set of 3

[cap 15']


WOD: 14' AMRAP

15 Sit Ups

10 Push Press 40/30

5 Burpee Box Jumps

SAMSTAG 07.08.2021

STRENGTH


A: Bent over Rows

4 x 10

B: BB-Good Mornings

4 x 10


WOD: For time [cap 40']

50cal

40 Russian Swings

30cal.

20 Russian Swings

10cal.

20 Russian Swings

30cal.

40 Russian Swings

50cal.

*10 T2B/K2E after every station

SONNTAG 08.08.2021


FREE GYM!!