5-10sec 2 Point plank
10m Banded one Arm OH walk (with Partner 12/8kg KB)
10sec L-hang
ME Tucked front lever hold on rings
10-8-6-4-2
HSPU
CTB
*Goal is to do every set unbroken. For every break do 3 Burpees after the WOD
5 sets of:
6 Back Squats tempo 30X1 @ ~70%
3 rounds of:
10 DL (125/85kg)
10 alt. pistols
10 T2B
- 6min cap -
3 sets of:
20 banded leg curls
6x Seitstütz rot. + DB (pro Seite)
6min EMOM:
Muscle Snatch + H. Muscle Snatch
Work up in weight
6min EMOM:
Power Snatch + H. Power Snatch
Work up in weight
6min EMOM:
Snatch + H. Snatch
Work up in weight
5 sets of:
1 Halting Snatch Deadlift + 1 Snatch Pull (2sec Pause above knee) + 1 Snatch Pull @~100% of 1 RM
25min of moderate Rowing:
At the prescribed Minute you have to comlete the task before getting back on the Rower.
*Minute 0,2,4,6 = 200m run (fast)
*Minute 9,11,13,15 = 8-12 Burpee over rower
*Minute 18,20,22,24 = 10/8cal as fast as possible
4 sets of:
2 C+J @ ~90%
Find max set of 5
(wenn möglich schwerer als letzte Woche)
5 sets of:
20/15cal row
15 Thrusters (42,5/30kg)
15 T2B
rest 90sec.
3 sets of:
10 Partner Beinbeuger
12-16 alt. Box steps ups (2xDB seitl.)