WORKOUT KW32

MONTAG 09/08/2021

STRENGTH: 12' E2MOM

10 Front Squats


WOD: 20' AMRAP

750m Row/Ski

10 Back Rack Lunges 40/25

5 Strict Pull Ups

DIENSTAG 10/08/2021


STRENGTH

A: Weighted Chin Ups

5-5-5-5-5


B: Weighted Push Ups

8-8-8-8-8


WOD: for time

21-15-9

cal. Row

HSPU‘s/Pike Push Ups

9-15-21

cal. Ski

T2B

CF-INTERMEDIATE


STRENGTH

A: Chin Ups

3-3-3-3-3


B: Weighted Push Ups

6-6-6-6-6


WOD: for time

15-12-9

cal. Row

Pike Push Ups

9-12-15

cal. Ski

K2E

MITTWOCH 11/08/2021


SHOULDER STRENGTH & STABILITY

A: Plank Ring Circles

4 x 20/20

B: Maltese Press

4 x AMRAP


C: Hanging Shoulder Rotations

3 x 10/10


WOD: 3 RFT

12 Deadlifts 70/50

9 Bar facing Burpees

6 Ring Muscle Ups

*scale your Muscle Ups with 4 C2B´s + 4 Dips

DONNERSTAG 12/08/2021


STRENGTH: Deadlift

6-6-6 @70% - 60’’ Rest

4-4-4 @80% - 90’’ Rest

2-2-2 @90% - 120’’ Rest


WOD: Until 50 Reps are complete (cap 20’)

E2MOM

Men 300m Row/Ski

Women 250m Row/Ski

*change every 2nd min!


In the remaining time -> max reps Devil Press 2 x 17,5/12,5kg

CF-INTERMEDIATE


STRENGTH: Deadlift

6-6-6 @60% - 60’’ Rest

4-4-4 @70% - 90’’ Rest

2-2-2 @80% - 120’’ Rest


WOD: Until 50 Reps are complete (cap 20’)

E2MOM

Men 250m Row/Ski

Women 200m Row/Ski

*change every 2nd min


In the remaining time -> max reps Devil Press 2 x DB

FREITAG 13/08/2021


For time:

5K Row

3K Ski

2K Run


Cool down..

SAMSTAG 14/08/2021


A: STRENGTH: 12’ E2MOM

2 x Peg Board


SCALED: 12’ E2MOM

3-5 slow supinated eccentric Ring Pull Ups


B: 12’ EMOM

Even: 3-5 Strict HSPUs

Odd: 5 strict T2B´s


WOD: For time

1,6K Run

50 D-Ball Lunges

50 Push Press 40/25

800m Run

25 D-Ball Lunges

25 Push Press 40/25

400m Run

12 D-Ball Lunges

12 Push Press 40/25

SONNTAG 15/08/2021


FREE GYM!