KW 43MontagDienstagMittwochDonnerstagFreitagSamstag
MobilityTrunk / Shoulder MobHips / Quads / HamstringsShoulder Mob / HandgelenkeShoulder Mob / Ankle MobShoulder Mob / Hips / BeineCoaches Choice
Warm UpCoaches ChoiceCoaches ChoiceCoaches ChoiceCoaches ChoiceCoaches ChoiceCoaches Choice
Strength/SkillTurkish Get Ups
10 Mins to find your 3 RM/Side
Back Squats: 3×6@85%
Thrusters
15 Mins to find your 5 RM
5RM German Hang
10 Mins assisted Handstand Walk
Split Jerk – 5-5-3-3-1-1 Front Squat: 5-5-3-3-1-1 Partner WOD „No Mercy“
In 25mins complete: 40 Pull Ups
75 Deadlifts @80/60kg 150 Wallballs @9/6kg 300 Push Ups
– every 5 mins do 20m Firemen Carry
None
RxWODCash In: Run 705m with WB 9/6kg
AMRAP 15
5 Box Jumps
10 Goblet Squats @20/16kg 15 KBS @20/16kg
For Time: 21-15-9
SDHP @65% 1RM Over the Bar Burpees
Tabata „Fun“
– Battle Ropes
– Row
– OH Lunges @20/10kg – KB Burpees
EMOM 10 @40/30kg – Deadlift
– Row
– HPC
– Push Press
AMRAP 18 „Ass on Fire“
18 Double Unders 18 KB Clean & Jerk 18 Hollow Rocks
TEAM WOD
Cool DownRow 500m / AD 4 Min / Slow Jog 400 – 800mRow 500m / AD 4 Min / Slow Jog 400 – 800mRow 500m / AD 4 Min / Slow Jog 400 – 800mRow 500m / AD 4 Min / Slow Jog 400 – 800mRow 500m / AD 4 Min / Slow Jog 400 – 800m