10min AMRAP of:
20 DB-Deadlifts (2x22,5/15kg)
20 Push ups (scale with reps and/or elev. hand pos. on box)
20 Box Jumps (24/20'' - scale height/reps or to step ups)
rest 5min
12-9-6-3 of:
DB-Front squats (2x22,5/15kg - does not have to be the same weight as for DL)
C2B (scale to pull ups or with ring rows or jumping pull ups)
Burpee over DB´s
- 7min cap (do not scale reps!) -
For Time: (TC 40 Min)
70 cal Echo Bike
70 cal Row
1200m Run together
50cal Echo Bike
50cal Row
800m Run together
30 cal Bike
30 cal Row
400m Run together
15 cal Bike
15 cal
200m run
>split as needed on Ergs
>run together (Switch as needed)
5 sets of:
Hang Snatch + below knee Snatch + Snatch @70-85% by feel
then
Every 30sec. for 5min
1 Snatch @ 85-92,5% (try to go a little heavier than last week, if you´ve had no fails!)
3x3 Front Squats @ RPE 8-10 (increase intensity over sets)
rest ~2min
In teams of 3
conga line style
12min AMRAP of:
7,5m HS-walk (8 mats) - scale with 3 HS-walk attempts or 10 alt. wall-facing shoulder taps
4/2 Ring MU - scale reps (2 or 1) or to jumping ring MU
3 sandbag over shoulder (150/100lbs)
10 min work on barbell Reverse lunges
10 min work on
Chin over ring hold while swinging
Ring pushups (holds)
Team Wod in 2 teams
Garbage ball (+ bewegungsaufgabe vorm rüberwerfen)