1-2-3-4-...
Partner Burpees
3sets of:
40-50 DU`s
ME HSPU
1min rest b.s.
3. 3sets of:
12 BJO
ME Pullups
1min rest b.s.
3*60sec Band pullls (10sec alt. Hold and pull)
1min rest b.s
3*60sec russian twists (10sec alt. Twist and hold)
1min rest b.s.
8 sets of:
2min on 1min off
1. AMRAP of:
12 alt. pistols (scale with skater squat or rev. lunge)
9 T2B
6 P. Cleans (60/40kg)
2. AMRAP of:
20/15cal row
20 WB (9/6kg)
6 min
3 single leg box jumps each leg
From different sides
Every 90s for 12 sets
1-3: 4 high hang vertical
4-6: 3 musclesnatches
7-9: 2 slow pull snatches
10-12: 1 snatch
2 sets each side
First right then left side
6 single arm oh walking lunges
6 single arm oh backward walking lunges
For 15min:
1 vs. 1
27/21cal Race (3*9/7cal on 3 different rowing machines)
* Schnelle Wechsel zwischen den Rudergeräten sollen trainiert werden
* Das nächste Paar kann starten, wenn beide vom vorherigen Paar das 3te Rudergerät erreicht haben
* Möglichst gleich fitte Paare bilden, Mann+Frau geht auch, kann auch gewechselt werden während des wods
20min Amrap:
In Teams of 2 as YGIG per movement
100m run
15/12cal row
40 DU`s
12/9cal Bike
Mobility