Emom für 16‘
I. 10 Arch Rocks
II. 1-3 Rope Climbs
III. 10 Hollow Rocks
IV. 3-5 HSPU
3 rounds of
7-10 Ring Rows
7-10 Tempo Push Ups (2120)
15 GHD Hip Ext.
5min AMRAP of:
12/10cal Bike
10 strict HSPU (scale reps, ROM or to push up)
rest 3min
5min AMRAP of:
12/10cal Row
10 KB-Front Squats (2x24/16kg)
rest 3min
5min AMRAP of:
50 DU´s
10 P. Cleans (52,5/35kg)
3x 12 Partner Beinbeuger
then
3x 12 Partner Seitstütz
Every 90sec for 6 sets:
3 Position Snatch (High Hang, Hang, Low Hang)
Find heavy weight for:
Snatch Pull + Hang Power Snatch + Snatch
4/4/3/3/2/2
Work up in weight over the sets
In Teams of 3 per WOD
(2 min. rest between WODs):
WOD 1: 6 min. AMRAP (everybody works at the same time on AMRAP)
15/10 cal. Bike
20 DU
WOD 2: 6 min. AMRAP (everybody works at the same time on AMRAP)
15/10 cal. Row
6 Burpees over the Rower
WOD 3: 6 min. AMRAP as YGIG
20 m. Sled Push Sprint
WOD 4: 6 min. AMRAP as YGIG
10-20 sec. SKI-ERG Sprint
*Total time: 30 min.*
12min EMOM
1. 5 Push Press @ ~ 75% + (1RIR)
2. 3 wtd. Chin ups start mod. heavy and work up
9min AMRAP of:
6 P. Clean and Jerks (70/47,5kg)
9 C2B
12 Box Jumps (24/20'')
rest 5min
6min AMRAP of:
3 strict HSPU
3cal row
6
6
9
9
...
3 sets of:
10-30sec. Top of ring supp. hold
10 Ring rows + 10sec. inverted chest supp. hold
10-30sec. bottom of ring supp. hold
10-30sec. Chin over bar hold
10-20 band pull apart var.
rest ~30sec. between movements