Training - KW#40-23 - 9/29/2023

Montag - WOD

Class WOD
Perform/Compete
Workout
Teams of 3 - Relay - 8 Rounds for Time (24 Total)

Cal Row
Thrusters
Toes to Bar

I want to sweat:
9/6 Cal Row
9 Thrusters 20kg/15kg
6  Knee Raises

I want to perform:
12/9 Cal Row
9 Thrusters 30kg/20kg
6  Knee Raises

I want to compete:
12/9 Cal Row
9 Thrusters 40kg/30kg
6  Toes to Bar

Accessory
2-4 Sets:
10 Strict Toes to Bar/Strict Knees to Elbow/Strict Knee Raises
10 Wide Grip Ring Rows

 

Dienstag - WOD

Class WOD 
Perform/Compete
Workout
E3MOM x6
Ski Erg/Echo Bike
Handstand Walk
Deadlifts

Wie immer: Die Optionen sind nur Vorschläge und müssen individuell angepasst werden.

I want to sweat:
12/8 Cal Bike
20m Overhead Carry
5 Deadlifts 80kg/55kg

I want to perform:
13/10 Cal Bike/Ski
5m Handstand Walk
5 Deadlifts 120kg/80kg

I want to compete:
15/12 cal
12m Handstand Walk
6 Deadlifts 140kg/95kg

Mittwoch - WOD

Class WOD
Perform/Compete
Workout
10 Rounds
500m Row
20 Abmat Situps

I want to sweat:
400m Row
10 Abmat Situps

I want to perform:
500m Row
20 Abmat Situps

I want to compete:
500m Row
20 Abmat Situps

Accessory
2-3 Sets:
15-20 Banded Good Mornings
1:30 Pigeon Stretch pro Seite

Donnerstag - WOD

MetCon/Class WOD
Perform/Compete
Workout:
AMRAP20 - You Go, I go.
40 Double Unders
20 Push Ups
10 Strict Pullups

I want to sweat:
48 Single Unders
12 Box Push Ups
6 Ring Rows

I want to perform:
24 Double Unders
12 Push Ups
8 Feet elevated Pullups

I want to compete:
40 Double Unders
20 Push Ups
10 Strict Pullup

Accessory
Perform/Compete
3x12 Wide Grip Ring Rows / Dumbbell Rows
3x15 Dumbbell Flies

Freitag - WOD

MetCon/Class WOD
Perform/Compete
Workout
17.1/21.2

For Time:

  • 10 Dumbbell Snatches (50/35 lb)
  • 15 Burpee Box Jump Overs (24/20 in)
  • 20 Dumbbell Snatches (50/35 lb)
  • 15 Burpee Box Jump Overs (24/20 in)
  • 30 Dumbbell Snatches (50/35 lb)
  • 15 Burpee Box Jump Overs (24/20 in)
  • 40 Dumbbell Snatches (50/35 lb)
  • 15 Burpee Box Jump Overs (24/20 in)
  • 50 Dumbbell Snatches (50/35 lb)
  • 15 Burpee Box Jump Overs (24/20 in)
  • Time Cap: 20 minutes

 

I want to sweat:
15kg/10kg
20"/3x20kg Bumper

I want to perform:
RX'd

I want to compete:
RX'd

Accessory
Perform/Compete
2-4 Sets:
12-20 Lateral Raises
10-15 Dumbbell Rows

Samstag - WOD

Class WOD
Perform/Compete
Workout
For Time
21-18-15-12-9-6-3
Bench Press

400m/400m Run before Each Set

Wie immer: Die Optionen sind nur Vorschläge und müssen individuell angepasst werden.

I want to sweat:
6 Rounds
400m Run
15 Bench Press 40kg/30kg

I want to perform:
40kg/40kg
45kg/45kg
50kg/50kg
60kg/57.5kg
65g/62.0kg
70kg/67.5kg
75kg/70kg

I want to compete:
60kg/40kg
67.5kg/45kg
75kg/50kg
82.5kg/57.5kg
90kg/62.0kg
95kg/67.5kg
100kg/70kg

Accessory 
3 Sets for Quality
10-15 Incline Flies
15 Ring Rows

Sonntag - WOD

Sunday Mash (Class)
Team Workout
For time: 360/240 Echo Bike Calories

In Teams of 3 You have to change every 20/16 Calories. The 2 people not working have to perform 12 Medball Cleans and 8 Target Burpees before they change.