Workout
100 Wall Balls (20/14lbs)
75 cal Row
50 Toes to Bar
50 Wall Balls (20/14lbs)
35 cal Row
25 Toes to Bar
Workout Primer
EMOM15
1 Power Snatch + 1 Hang Squat Snatch
die ersten 5-7 Sätze hocharbeiten, dann gleichbleibendes Gewicht
Workout:
Isabel - for time
30 Power Snatches 62.5/42,5kg
Workout
every 4 minutes x 5 (20 Minutes)
50 Double Unders
35 Air Squats
20 Push Ups
Körperpflege
3 Runden
0:30/Seite Chest Stretch
10 Ring Face Pulls
Workout Primer (12 Minutes)
Work up to a heavy single Power Clean & Push Jerk
Workout
5 Runden
15/12 cal Echo Bike
6 Strict Pull Ups
3 Clean and Jerks
6 Strict Pull Ups
Volumen der Pull Ups gerne entsprechend anpassen.
Choco Nussa
12/9 cal Echo Bike
6 Ring Rows
3 Clean and Jerks 42,5/30kg
6 Ring Rows
Nusspli
15/12 cal Echo Bike
3 Strict pull Ups
3 Clean and Jerks 70/47,5kg
3 Strict Pull Ups
Nutella
15/12 cal Echo Bike
6 Strict pull Ups
3 Clean and Jerks 90/60kg
6 Strict Pull Ups
Workout
In Teams of 2 - split anyhow
AMRAP 20
40/32 cal Ski/Row
40 Box Jump Over
40 alternating DB Snatches
Körperpflege
3 Runden
1.00 min Pancake Stretch
1.00 min calve Stretch
Workout Primer
Handstand Push Up Technik
Workout
4 x AMRAP 5
Buy in: 24/20 cal Row
into AMRAP
8 Handstand Push Ups
8 Burpee DB Box Step Overs
Rest 3 min
Ihr fangt jedes AMRAP nach dem Rudern da an, wo ihr die Runde davor aufgehört habt.