Workout

Wod the f…?

Das Wichtigste an einer gepflegten Einheit CrossFit ist das sogenannte workout of the day – kurz WOD.

Das ist ein täglich anderes hochintensives Training, das ca. 5 bis 20 Minuten dauert – Endorphinausschüttung garantiert!

Wie kann ich mir das vorstellen?
Es gibt unterschiedliche Arten von Workouts, z.B.

– du sollst in einer vorgegebenen Zeit so viele Wiederholungen wie möglich machen

– du sollst eine vorgegebene Anzahl an Übungen so schnell wie möglich machen

Dabei wirst du durch die Dynamik der Gruppe motiviert.

Immer anders
Die Kombinationsmöglichkeiten sind unendlich. Durch ihre lange Erfahrung sorgen unsere Trainer dafür, dass du jeden Tag eine neue kleine Herausforderung hast. Weil die Abfolge der Trainings aufeinander abgestimmt ist, wird dein ganzer Körper trainiert – sowohl in Ausdauer, wie auch in Kraft.

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In der WOD-Table kannst du das aktuelle und vergangene WODs aus dem regulären Trainingsbetrieb nachschlagen.

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WOD Table

03.08.20
WOD: Eva
5 RFT:
30x Pull-ups
30x KB-Swings 32/24kg
Beetween Rounds: 1000m Run (1000m Row / 666x SU's)
[Cap 45']

01.08.20
1 Round, 2' on each station:
1) alt. Step-outs to receiving Split-Jerk Position (upright torso, slightly bend knee on the back leg, both toes point inward slightly)
2) Jump and Land to the SJ-Receiving Position (tight abs)
3) Barbell Shoulder Press from the Receiving position 20kg/15kg
4) Split Jerk 20kg/15kg
[8']

WoD:
Every 2,5' for 7 Rounds:
(5' warm-up + find starting weight)
5-8x Split Jerk 60/40kg
--> go heavy with good technique
(5-8x Strict Pull-ups)
[17,5']

Finisher:
1' Hollow 1 V-up every 5''
90'' Plank 15/10kg

31.07.20
for Quality 12':
7x unbroken Thrusters 42,5/30kg
7x T2B
21x HollowRocks
Sideplank 30''R/30''L
~1' Break

WoD:
Open 14.5, for time:
(3' warm-up + find weight)
21-18-15-12-9-6-3
Thrusters 42,5/30kg (DB: 2x 45/25lbs)
Burpees (*over Bar)
[Cap 20']

30.07.20
Strength: Deadlift:
(12x easy ~ 60%1RM
8x medium ~ 75% 1RM
then:)
3-5x Deadlifts 120/80kg
1-2' Break beetween heavy sets.
[15']

AMRAP 15':
Teams of 2 (on/plank)
8x Burpees
16x Sit-ups
24x alt. Lunges

29.07.20
for Quality: 60''on/15''off, 4 Rounds
#1: Power Snatch 35/25kg / alt. DB. Sntach 50/35lbs
#2: DU's / SU's
#3: Wallsquats
[14']

WoD: "Open 11.1 / 14.1"
AMRAP 10':
30x Dus / 75x SU's
15x Power Snatches 35/25kg
(sc.: 15x alt. DB-Snatches 50/35lbs)

28.07.20
OTM 12':
(5' warm-up + find starting weight)
1) 3-4x Squatclean 60/40kg (Beginner: 15x SDHPs 24/16kg)
2) 90x SU's / 20-45x DU's

WoD: OTM 16':
1) 8x slow Banded Skier Pull Down green/blue
2) 8x DB-Push-Press 2x 50/35lbs
3) ME Plank (*weighted)
4) 15- 20x Squats (*alt. Pistols)

27.07.20
Every 1,5' for 4 Rounds
#1) 8-12x Floorpress 2x50/35lbs
8-12x DB-Lunges 2x50/35lbs
#2) 30x KB-Swings 24/16kg
[12']

Wod: Teams of 2:
Tabata 8x 20''on/20'' - OH-Hold or Hollow on each exercise
(Teammates switch the exercise every Intervall, z.B. 4x Sit-ups und 4x OH-Plate-Hold)
#1 Sit-ups - OH-Plate Hold 20/15kg
#2 Wallballs 20/14lbs - Hollow
#3 Burpees - OH-Plate Hold 20/15kg
#4 Ring Rows - Hollow
(Rx: Feet under Rings)
[16']

25.07.20
Complex: RX @ 60/40kg
(5' warm-up + find starting weight)
Every 2,5' for 5 Rounds:
5x B-Squat
1x Push-Press
3x F-Squat
for Quality: Pull-ups / Sit-ups / DU's

WoD: For time:
21-15-9-15-21 reps
KB-Swings 24/16kg
HRPU's
Sit-ups
[Cap 16']

24.07.20
OTM 20', 40''on/20''off
1) Landmine Twists 35/25kg
2) HSPU's / HRPU's
3) alt.Heel Touches
4) Pistols / Squats
5) Toe Touches

WoD: AMRAP 8'
6x Decksquats 15/10kg
6x G2O 15/10kg
6x alt. OH-Lunges
6x Burpees on Plate

23.07.20
OTM 12', 40''on/20''off:
1) Buttom up KB-Carry 16/12kg 20/20
2) alt. walking Lunges (*1-arm KB-Lunges)
3) T2B

WOD: For Time: Teams of 2 on/off
30x Pull-ups
60x Wallballs 20/14lbs
90x KB-Swings 24/16kg

Break/Switch Penalty:
2 Rounds EACH:
5x Burpees
10x DU's / 30x SU's
[CAP 20']

22.07.20
OTM 16': 40''on/20''off
1) Wheels of Hell
2) Clusters 50/35kg (sc.: Thrusters)
3) alt. KB-Lunges 1x24/16kg
4) T2B

WOD:
Tabata: 8x20''on/10''off
1) Ring Rows
2) Burpees
3) Jumping Squats (*Adv.: Pistols)

21.07.20
Strength/Technique: Clean
(warm up set:
12x Clean easy weight 60%
8x Clean medium weight 75%)
then
--> find your 3-5 RepMax
1-2' Break beetwenn heavy sets
[15']

WoD: OTM 15':
1) 6-8x alt. DB-Thrusters 50/35lbs
2) 60'' Jefferson Curls 2,5/1,25kg (on Plate/Box)
3) 12-16x alt. V-ups

20.07.20
For Quality 14', Strength:
unbroken Complex: RX @ 50/35kg
1x Hang Power Clean
1x F-Squat
1x S2O
1x Thruster
1x S2O
1x F-Squat
1x Hang Power Clean
1-2' Break

WoD:
AMRAP 14', Teams of 2 (on/rope jumping).
you go - i go, continuous movement.
Russian Twists 20/14lbs
Wallballs 20/14lbs
KB-Swings 32/24kg
both rest exactly 20''
(score: all reps)

18.07.20
OTM: 16‘
1) 6-8x double DB box step over 50/35lb
2) 8-12x C2B (Pull ups)
3) 12-16x alt lunges
4) 16-20x Push ups

WoD: AMRAP 10‘
Alternating one arm DB-Devil-Press 50/35 lb

17.07.20
Strength: Deadlift
(5' warm-up + find starting weight)
Every 2' for 5 Rounds:
5-8x Deadlift 100/70kg

WoD: Tabata: 8x 20''on/10''off:
#1: Wallballs 20/14lbs
(short Break)
#2: Burpees
(short Break)
#3: DU's / SU's/3

16.07.20
DB-Complex: RX @ 1x 50/35lbs (KB: 1x 24/16kg)
(3' warm-up + find starting weight)
Every 2' for 6 Rounds:
12x Floorpress (6/6)
8x slow Leg extensions
12x Sntach (6/6)
[12']

WoD: AMRAP 3 Rounds, Teams of 2 (on/static-hold)
#1: 45'' G2O - OH- Hold 20/15kg
45''': <--> switch
#2: 45'' HSPU's (on Box / HRPU's) - Dip Hold
45'' <--> switch
#3: 45'' T2B - Hollow
45'' <--> switch
45'' Break
[16']

15.07.20
4 Rds: OTM 40"on/20"off:
1: alt. Pistols / Squats
2: KB-Swings 24/16kg
3: Beetle / Sit-ups

OTM 18'
1: 10x KB-Halos (Around the Head) 20/12kg
2: Sideplank 20r''/20l''
3: 5-8x Push-Press 50/35kg

14.07.20
OTM 12':
1: 15x SDHP @ 32/24kg
2: 15x Wallballs 20/14lbs
3: 8-12x Ring Dips

OTM 12':
1: 10-14x DB-Snatches 50/35lbs
2: 6-10x Strict Pull-ups
3: 10-14x OH-Lunges 20/15kg

13.07.20
OTM 10':
odd: 5x Clean 60/40kg
scaliert: 15x SDHPs 32/24kg
even: 50-70x Flutter Kicks

WOD: OTM 15', Teams of 2:
1) 8-10x syncronised Push-ups
2) 15-20x syncronised Sit-ups
3) 15-20x syncronised MB-Squats 20/14lbs

11.07.20
OTM 12', 40''on/20''off:
#1) HRPU's (*Adv.: HSPUs)
#2) Thrusters 40/30kg
#3) DU's /SU's

AMRAP 17':
40x Burpees
30x alt. DB- Snatches 50/35lbs
30x Burpees
30x alt. DB- Snatches 50/35lbs
20x Burpees
30x alt. DB- Snatches 50/35lbs
10x burpees
ME alt. DB- Snatches 50/35lbs

10.07.20
OTM 12':
1) 8x Box (60/50cm) Lunges + Reverse Lunge (4/4)
(*Adv.: weighted 2x25/15lbs)
2) 30-40x Russian Twists 20/14lbs
3) 40'' slow alt. Leg Extensions

WoD: Tabata:
#1: DU's / SU's/3
(short Break)
#2: Sit-ups
(short Break)
#3: Row for cal (Burpees)
(short Break)
#4: Superman
score: all reps count for each exercise.

09.07.20
WOD: Teams of 2 (on/off)
(5' warm-up + find weight)
100x Power Cleans 42,5/30kg (200x SDHPs 32/24kg)
100x F-Squats 42,5/30kg
100x S2O 42,5/30kg

Every Break/Switch:
2 Rounds EACH:
5x T2B
5x Burpees
[Cap 45']

08.07.20
Every 2' for 2 Rounds: 20/15kg
1) Sntach Grip DL
(90° shin angle = Strongest Position Use legs! Back stays parallel to ground til Bar is over kneelevel.
2) Snatch Grip Highpull
@ Hip Contact, send Bar up NOT forward.
3) Snatch Balance (*Clips)
- Error: don't jump to high
4) Snatch
- @ Hipcontact: Shoulder before Bar (more forward then in Clean) but weight in Center of feet.
[20']

WoD: OTM 12':
1) 8x Romanian DL 80/55kg
2) 20x HollowRocks (*weighted 2,5,1,25kg)
3) 30'' alt. Lunges (*Jumping)

07.07.20
OTM 12':
1) 8x Floorpress 50/35lbs + 8x Push-ups
2) 5x Strict Pull-ups + 5x Slow Leg Raises
3) 30''Goblet Squat Hold + 10x Squats (*Adv.: Jumping Squats)

WoD: OTM 15':
1) 3x Complex @2x24/16kg
- Row, - Clean, - Thruster
2) 40'' Beetle
3) 8-12x Box Jumps 60/50cm

06.07.20
for Quality: 15'
(one 500m Row anytime - if you get a rower)
500m Run (Skip it, if you can't finish in the Cap)
75x DU's / 200 SU's
50x Jumping Jacks
25x Burpees
try to make as less breaks as possible

WoD: OTM 15':
(5' warm-up + find starting weight)
1) Complex:
3x S2O 60/40kg
6x alt. Lunges 60/40kg
2) for Quality: Pull-ups
3) Break
(score: heaviest Complex weight)

04.07.20
Every 90'' for 5 Rounds: (7,5'):
1) 7x HSPU's (sc.: HRPU's) + 7x Pull-ups (*both Strict)

WoD: OT2M, 4 Rounds (24'):
#1:8x Box-Jumps 60/50cm
8x weighted Box Step ups 50/35lbs
1x Box Around the World (sc.: 30'' Hold
#2: 90'': DU's / SU's, Error = 3x Burpees
#3: 45'' Dead Hang on Bar + 12-15x T2B

03.07.20
for Quality 12':
Buy in: easy paced 500m Run
60x DU's / 150x SU's
20x Russian Step-ups 60/50cm
20x HollowRocks (Sc. Sit-ups)
20x American KB-Swings 24/16kg
~ 1' Break

WoD:
OTM 20', 40''on/20''off
1) Ring Push-ups
2) slow Landmines Twists 35/25kg
3) Pistols (sc.: narrow stance Squats)
4) Flutter Kicks

02.07.20
Strength:
(5'warm-up + find starting weight)
A) Every 90'' for 5 Rounds:
5x Pause Squats 60/40kg
(2'' bottom of Squat Hold)
90'' BREAK
B) Every 90'' for 5 Rounds:
5x Shoulder 2 Overhead 60/40kg

WoD: AMRAP 12':
Teams of 2, on/Deadhang on Bar
20x Wallballs 20/14lbs
20x Sit-ups
20x DB-Snatches 50/35lbs

01.07.20
continuous movement for 12':
- Jumping KB-Squats 24/16kg
- Push-ups
- Flutter Kicks
1' Break

Hero Wod: "Dork"
6 RFT:
60x double-unders (sc.: 150x SU's)
30x KB-Swings 24/16kg
15x Burpees (sc.: 10x)
[Cap 25']

30.06.20
OTM 15':
1) 8-12x Floorpress 2x55/35lbs
2) 12-15x Ring Rows (*scale as needed)
3) 6-8x Strict Press 40/30kg

OTM 16: 45''on/15''off
1) Ring Leg Extensions
2) American KB-Swings 24/16kg
3) Box-Jumps 60/50cm
4) Burpees

29.06.20
A) for Quality 15':
8x Slow Iron Cross 2x 2,5kg / 1,25kg
8x Chin-ups (sc. Jumping, *slow)
8x Band Pull Aparts green/blue
8x full ROM Push-ups (*weighted)
~ 1' Break

B) WoD: AMRAP 15':
4x KB-Thrusters
8x KB Suitcase Deadlifts
12x KB alt. Lunges
RX @ KB: 2x24/16kg: / DB: 2x 55/35lbs

27.06.20
for Quality 15':
series of 5 reps, focus on good technique:
Clean + Jerk 60/40kg
(or *Adv.: Snatch 40/30kg)

WoD: for time:
30x HSPU's (sc. on Box, HRPU's)
50x KB-Swings 24/16kg
500m Run
30x Pull-ups
50x KB-Swings 24/16kg
500m Run
[Cap 18']

26.06.20
OTM 12':
#1: 16-20x Renegade Rows 55/35lbs
#2: 30'' ME Push-ups
(Supersets, wide/narrow-Grip... active shoulders!)

WoD:
(5' time to warm up and find starting weights)
Tabata 6x30''on/15''Break
- Thrusters 40/30kg
(short Break)
- SU's/DU's
(short Break)
- G2O 20/15kg

25.06.20
OTM 9':
1) 8-12x Floorpress 2x 50/35lbs
2) 8-12x Box-Jumps
3) Sideplank 30''l/30''r

Tabata 80x 20''
Teams of 2, (alternate Intervsalls on/off)
Roll the dice for your Teammate:
1: KB-Swings 24/16kg
2: Russian Twists 24/16kg
3: alt. Lunges 24/16kg
4: T2B
5: Pull-ups
6: Sit-ups

24.06.20
every 2' for 3 Rounds
#1) 8-12x DB-Row 50/35lbs
(right + left arm)
#2) 8-12x (*Waiter) KB-Strict-Press 20/12kg
(right + left arm)
#3) 8-15x Ring Dips

WoD: AMRAP 8'
10x Burpees
20x alt. Lunges
30x DU's (75x SU's)

23.06.20
OTM 12', 3 Rounds:
1) 15-20x Squats
2) 10x Burpees
3) 10x Snatches 1x50/35lbs (5/5)
4) 5x Good slow Mornings 1x 50/35lbs

WOD:
A) AMRAP 8':
8x Devil Presses 2x35/25lbs (sc.: Burpees)
16x Wall-Balls 20/14lbs
32x DU/ 80x SU

Break 3 min

B) AMRAP 8'. ladder+2:
(Beginner: easy weight)
2x F-Squats 50/35kg / Deadlifts 50/35kg
4x F-Squats 50/35kg / Deadlifts 50/35kg
6 …
8 …

22.06.20
OTM 12', 40''on/20''off
1/2/3) HSPUs (sc.: Wallwalk, on Box, HS-Hold, HRPUs)
4) Break
5/6/7) Jumping banded Squats (2x Blue/Green/Black with Dbs)
(*Adv.: Jumping Lunges)
8) Break
9/10/11) alt. Heel Touches

WOD:
(5' warm-up + find weights)
A) AMRAP 5':
10x DB Clean + Jerk 2x50/35lbs
500m Run
ME DB Clean + Jerk 2x50/35lbs
1' Break
B) AMRAP 5':
15x T2B
500m Run
ME Wallballs 20/14lbs
1' Break
C) AMRAP 5':
20x Wallballs 20/14lbs
500m Run
ME T2B

20.06.20
Strength:
Every 2' for 6 Rounds:
8x DB Strict Press 2x45/25lbs (KB:20/12kg)
16x alt. F-Rack Lunges 2x45/25lbs (KB: 20/12kg)
--> go heavy

WOD:
AMRAP 14', Teams of 2:
E2MOM (inluded minute 0): 6x Squatclean 70/45kg (on/off)
you go - i go:
6x HSPUs (sc.: Box, HRPUs / *Strict)
12x Deadlift 70/45kg
24x DU's/60x SU's

19.06.20
OTM, 40''/20''off:
1/2/3/4: Lawnmower Extension (sc.: Ring Rows)
5: Break (desinfizieren)
6/7/8/9: Banded Shuffle Steps
10: Break (desinfizieren)
11/12/13/14: Plank (*weighted)

WoD: Tabata 8x20''on/10''off:
1) Chin-ups (*Adv.: + Knee Raises)
(short Break)
2) Hollow
(short Break)
3) Floorpress 2x 50/35lbs

18.06.20
Strength:
(5' warm-up + find starting weight)
Every 1,5' for 7 Rounds (10'5'):
3(-5)x Deadlift 120/80kg

WoD: AMRAP 15', Teams of 2, you go - i go with continuous movement:
- Wallballs 20/14lbs
- HRPU's
- T2B
Each time you break a set or rest --> 2x syncronised penalty Burpees, then the partner starts the next movement. score: all reps
score: all reps

17.06.20
Technik 15':
Clean (+Jerk)
(*Adv.: Snatch)

AMRAP 3 Rounds, 1' for each station:
1) ME Deck Squats 20/15kg
2) 5x Thrusters 50/35kg
3) ME Burpees
4) 5x Thrusters 50/35kg
(score: reps without Thrusters)

16.06.20
Complex:
Every 2' for 4 Rounds: RX @ 40/30kg
2x Strict Press
4x Thrusters
6x Push-Press
--> you can change weight every round.

WoD: OTM 20' (5 Rds):
1) 15x Hollow Rocks
2) 15x Suitcase DL 2x55/35lbs (KB: 2x24/16kg)
3) 10x 1-arm Clean 55/35lbs 5/5
4) 10x Push-ups (*Adv.: 5-10x HSPUs)

15.06.20
Cardio, OTM 24'
1) 4x Shuffle Sprints (30-40x JJs)
2) 8-12x Burpee Stand-ups
3) 8-12x Box-Jumps 60/50cm
4) 20-45x DU's / 90x SU's

WoD: AMRAP:
4 Rounds:
1' KB-Swings 24/16kg
30'' Glutebridge Hold
[6']

13.06.20
Strength: 16'
(warm-up: easy set of 10 reps medium set of 8 reps)
--> find your 8 rep Max
F-Squats 80/55kg
1-2' Break beetween heavy sets

WoD: AMRAP 8':
5x Push-ups
10x alt. Lunges
15x KB-Swings 24/16kg

12.06.20
Every 60''on/30'' off for 9 Intervalls:
1/2/3) 5x Devil Press + 5x Strict Press + 5x Jumping Squats @2x 35/25lbs
short Break
4/5/6) 25x Push-ups (Sc.: on knees / *Adv.: weighted)
short Break
7/8/9) 25x KB-Swings 24/16kg

WoD: For time:
150x Sit-ups
EMOM: 1x Thruster 43/30kg (+1)
[Cap 14']

10.06.20
for Quality 12': RX @ 50/35lbs
5x Snatch Right
5x Snatch Left
10x Renegade Rows Right
10x Renegade Rows Left
30-60'' Break

WoD: 4 Rounds, 40'''on/20''off:
(5' warm-up + find weight)
1) 5x Strict Press 40/30kg
2) 5x OHS 40/30kg @2''' Bottom Hold
3) 5x Burpee Box-Jumps
4) Superman + swim strokes
5) Break / you may change weight on Press/OHS or Reps on BBJ

09.06.20
A) EMOM for 6':
5x F-Squats 60/40kg
(Adv.: 1x High Hang Clean
1x Mid Hang Clean
1x Low Hang Clean)

EMOM for 6', 40''on/20''off
unbroken strict Pull-ups
break
unbroken strict/kipping Pull-ups

B) WoD:
OTM 15' (last Round @ each exercise +5 reps)
Intervall 1,2,3,4: 15x Wallballs 20/14lbs
Inervall 5: Pause und desinfizieren
Intervall 6,7,8,9: 15-20x Sit-ups
Intervall 10: Pause und desinfizieren
Intervall 11,12,13,14: 15x KB-Swings 24/16kg
Intervall 15: Pause und desinfizieren

08.06.20
OTM 16', 40''on/20''off:
1) alt. Heel Touches
2) Flutterkicks
3) Push-ups
4) Mountain Climbers

WoD:
For time, Teams of 2 (on/off): Ladder +2
2x Burpees over Dumbbell (+2)
2x Clusters 2x45lbs/25lbs (KB 2x 20/12kg) (+2)
Finished: after 10 Rounds (20reps @ each exercise).
[Cap 15']

06.06.20
continuous movement for 10':
- Jumping KB-Squats 24/16kg
- Push-ups
- Flutter Kicks
1' Break

Hero Wod: "Dork"
6 RFT:
60x double-unders (sc.: 150x SU's)
30x KB-Swings 24/16kg
15x Burpees (sc.: 10x)
[Cap 28

05.06.20
OTM 12':
1: 30'' Hollow + 10x Sit-ups
2: 8-12x Floorpress 2x55/35lbs

WoD: AMRAP 12':
(5' warm up, find starting weight)
15x SDHPs 32/24kg (*Adv.: 5x Clean 60/40kg)
15x Sit-ups
15x Squats

Cashout: Sally

04.06.20
Strength: F-Squats:
(5' warm up + find starting weight)
5 Sets for 2,5': [12,5']
#1: 15x F-Squats 50/35kg (~60% 1Repmax)
#2: 10x F-Squats 60/40kg (~70%)
#3: 10x F-Squats 60/40kg
#4: 5x F-Squats 80/55kg (~85%)
#5: 5x F-Squats 80/55kg

Benchmark WoD: “Heartbreaker, Dream Maker”
AMRAP 10', Teams of 2, Ascending Ladder:
2x Wall Ball Shots (20/14 lb) - Partner 1
2x Synchronized Burpees
2x Wall Ball Shots (20/14 lb) - Partner 2
2x Synchronized Burpees
4x Wall Ball Shots (20/14 lb) - Partner 1
4x Synchronized Burpees
4x Wall Ball Shots (20/14 lb) - Partner 2
4x Synchronized Burpees
6x Wall Ball Shots (20/14 lb) - Partner 1
6x Synchronized Burpees
6x Wall Ball Shots (20/14 lb) - Partner 2
6x Synchronized Burpees
etc...

03.06.20
for Quality 14': RX@24/16kg
30'' Superman
30'' Hollow
12x 1-leg Romanian Deadlifts 6/6
12x alt. OH-Lunges (6xleft arm/6x right arm)
12x KB-Taters
30-60'' Break

WoD: AMRAP 4 Rounds:
45''on/15''off:
1) Sit-ups
2) Thrusters 40/30kg
3) American KB-Swings 24/16kg

02.06.20
Strength:
(5' warm-up + find starting weight):
5 Rounds: 2,5' time for:
12x Deadlift 100/60kg
(+maybe: DU's/SU's Practice)

WoD: OTM 15':
4x) 15x T2B
1' Break
4x) 15x Wallballs 20/14lbs
1' Break
4x) 15x HollowRocks

30.05.20
Strength:
(5' warm-up, find starting weight)
Every 2' for 5 Rounds:
3-5x Squatclean + 3-5x Jerk
Rx @ 60/40kg (DBs: 2x 50/35lbs)

WoD:
Tabata:
#1) T2B
(short Break + des.)
#2) Wallballs 20/14lbs
(short Break + des.)
#3) for Quality: Good Mornings 20/15kg

29.05.20
OTM 15', 40''on/20''off
1/2/3/4: DU's / SU's
5: desinfizieren
6/7/8/9: 5x Strict Pull-ups (*slow)
10: des.
11/12/13/14: ME Flutter Kicks
15: des.

WoD:
A) AMRAP 6'
4x alt. Devil Press 50/35lbs
8x Burpees over DB
3' Break
B) AMRAP 6':
8x alt.-Lunges 24/16kg
16x KB-Swings 24/16kg