Category : Wod

  gewichtheben 8×2 tng squat cleans, start at 75% timecap 10’ ausdauer amrap16’ 20m hand stand walk 20m double dumbbell overhead lunges (22.5kg/15kg) 20/18 kcal row rest 1’ estimated rounds: 4

  gymnastics 15 strict ring muscle ups timecap 5’ gewichtheben 4×8 power snatches 1 set every 2:20 ausdauer 5 rounds total, 1 round every 2’ of 1 pegboard ascent 8 double kettlebell snatches (24kg/16kg)

  kraft 5×3 back squats timecap 9’ ausdauer 5 rounds of 20 box jump overs (61cm/51cm) 20/18 kcal bike 15 toes to bar timecap 2:40, rest 2’ estimated time 21’

  gewichtheben 15×1 power cleans, start at 60% timecap 14’ ausdauer 5 rounds of 8 sand bag lift on boxes (45kg 61+61cm/30kg 51+61cm) 12 push presses 16/15 kcal ski erg timecap 2:30, rest 1:30 estimated time 19’

  ausdauer 5 rounds of 100 double unders buy in 4/3 rope climbs 12/10 hand stand push ups timecap 7’, rest 2’ 5 rounds of 100 double unders buy in 10 wall balls (12kg/9kg) 10 american kettlebell swings (32kg/24kg) timecap 7’, rest 2’ amrap7’ run

  gewichtheben 4 rounds of 8 tng power cleans, start at 65% 1 round every 2:30 ausdauer emom15’ rotating through 20/18 kcal bike 5 bench presses (80kg/55kg) 3 tng deadlifts (140kg/110kg)

  gewichtheben 8×1 split jerks, start at 75% timecap 8’ gymnastics 4 rounds of 10m hand stand walk 10 ring rows timecap 6:30 ausdauer amrap18’ 20/18 kcal ski erg 50 air squats 400m run

  gewichtheben 13×1 squat cleans, start at 65% timecap 13’ ausdauer emom15’ rotating through 14 double dumbbell overhead lunges (22.5kg/15kg) 20/18 kcal row 12 burpees

  kraft emom8’ 4 strict ring dips 4 strict chest to bar pull ups 30 double unders ausdauer amrap21’ partner workout 60 kcal bike 30 toes to bar 20 devil presses (22.5kg/15kg) split reps anyhow

  kraft 7×2 front squats, start at 85% perform 1 peg board ascent after evey set timecap 14’ ausdauer 7 rounds of 13/11 kcal ski erg 6/6 kettlebell snatches (24kg/16kg) timecap 1:10, rest 1:10