Warm Up: A) in 2 er Teams rowing game 8x 100m row, For example: 110m = 10 Pushups / 98m = 2 Pushups One Partner work After 8 rounds work through the amount of pushups, together B) Stretch hamstrings and shoulders WOD: Every 10 min for 40min 750 m...
Read morea1)20-20-20-20 a2)3min. aerobic Work b1)4 rounds Sideplank left 30 sec. rest 30sec. Sideplank right rest 30sec. b2)Ring Dip Hold 5 rounds 30 sec on 30 sec off c1)Deadlift find a heavy single in 10 min. c2) Wodprep 7 min. d1)18.1 Open Workout Rx...
Read morea1)20-20-20-20 a2) 3min. aerobic work b)DB Side Plank right/left x4 30sec.on 30sec.off c)Ever 20 sec. for 5 min. TTB as you can do d)Pullup Top Hold x4 15 sec. on. 45 sec. off. e)Handstand Hold x4 30sec. on 1min. off f) 17.5
Read morea)20-20-20-20 b)3 min. aerobic work c)Dual KB Turkish Situps 8-10x 4 rest 60 sec. d)5 x AMRAP unbroken in 60 sec. Klappmesser 60sec. Rest e)5 x AMRAP unbroken in 60 sec. Pullups 60 sec. Rest f) AMRAP 3:30: 21/16 Calorie Row 21 Burpees over the...
Read morea)20-20-20-20 b)3 min. aerobic work c)Dual KB Turkish Situps 8-10x 4 rest 60 sec. d)5 x AMRAP unbroken in 60 sec. Klappmesser 60sec. Rest e)5 x AMRAP unbroken in 60 sec. Pullups 60 sec. Rest f)4 Rounds 1.min: 10m DB Lunges (DB on shoulder) 2.min...
Read morea1)20-20-20-20 a2) 3min. aerobic work b)DB Side Plank right/left x4 30sec.on 30sec.off c)Ever 20 sec. for 5 min. TTB as you can do d)Pullup Top Hold x4 15 sec. on. 45 sec. off. e)Handstand Hold x4 30sec. on 1min. off f)AMRAP 14min. 2/4/6/8/10/12...
Read morea)20-20-20-20 b)3 min. aerobic work c)Dual KB Turkish Situps 8-10x 4 rest 60 sec. d)5 x AMRAP unbroken in 60 sec. Klappmesser 60sec. Rest e)5 x AMRAP unbroken in 60 sec. Pullups 60 sec. Rest f)4 Rounds 1.min: 10m DB Lunges (DB on shoulder) 2.min...
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