5 rounds
6 Burpees over Partner
14 Synchronized walking Lunges
6min AMRAP
ME Unbroken Wall Balls
(Flying changes – ball should not touch the Ground / For every break both Teammembers have to do 2 high Box Jumps after the WOD)
3 sets:
12 Dumbell row on Bench
3sets:
12 Dumbell Bench Press
Candle Sticks and Tuck-ups
4 sets of:
6-10 tempo chin ups 2020
rest 30-60sec.
6-15 tempo push ups 2020
rest 30-60sec.
21-15-9 of:
Alt. DB Snatches (22,5/15kg)
DB Squat (22,5/15kg)
T2B
- 8min cap -
3 sets of:
6-8 split squats (pro Bein - tempo 3010/ DB´s in hands)
10-15 bent over DB rows (breit)
Every 90s for 6 sets (9min)
2 snatch balance (climbing)
Every 90s for 6 sets
2 hang snatches (climbing)
3 sets of
6-8 reps supinated bent over barbell row in snatch grip
6-8 sotts press (as deep as possible but keep good form)
1min ME
2min ME
3min ME
4min ME
200m recovery run between every set
5min rest between machines
*Choose a challenging cal Goal for every Min / For every cal outside the Tolerance of +/-1 do 2 Burpees after the WOD
Squat specific