Training - KW#45-23 (Bring a Friend Week) - 11/4/2023

Class WOD
20 Rounds for Time - You Go, I go
Cal Row
Burpee over Rower
 

I want to sweat:
16/13 Cal Row
8 Burpees over Rower

I want to perform:
20/16 Cal Row
10 Burpees over Rower

I want to compete:
20/16 Cal Row
10 Burpees over Rower

Bring a Friend Edition:
14/11 Cal Row
7 Burpees over Rower

Burpee Box Jumps. Nicht over. Score ist die niedrigste Kalorienanzahl aus den Intervallen

Class WOD 
Perform/Compete
AMRAP12' - You go, I go
6 Deadlifts
12 Toes to Bar

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

I want to sweat:
80kg/55kg
9 Knee Raises

I want to perform:
120kg/80kg
9 Toes to Bar

I want to compete:
150kg/110kg
12 Toes to Bar

Bring a Friend Edition:
60kg/40kg
9 Knee Raises

Class WOD
Perform/Compete
Workout
8 Rounds for Time - 4 per Athlete - You go, I go
16 DB Front Rack Lunges
8+8 Single Arm Dumbbell Push Press

I want to sweat:
Lunges ohne DB
10kg/7.5kg

I want to perform:
22.5kg/15kg

I want to compete:
30kg/20kg

Bring a Friend Edition:
Lunges ohne DB
10kg/7.5kg

MetCon/Class WOD
Perform/Compete
Workout:
AMRAP20
50 Double Unders
15 Kettlebell Swings
15 Abmat Situps

I want to sweat:
50 Single Unders
10 Kettlebell Swings
10 Situps

I want to perform:
35 Double Unders
15 Kettlebell Swings 24kg/16kg
15 Abmat Situps

I want to compete:
50 Double Unders
15 Kettlebell Swings 32kg/24kg
15 Abmat Situps

Bring a Friend Edition:
50 Single Unders
10 Kettlebell Swings
10 Situps

MetCon/Class WOD
Perform/Compete
Workout - Heavy Day
14 Rounds for Time - 7 per Athlete - You Go, I go
14 Goblet Squats
7 Bench Press

I want to sweat:
14 Air Squats
7 Bench Press 40kg/30kg

I want to perform:
14 Goblet Squats 24kg/16kg
7 Bench Press Bodyweight/x0.8BW

I want to compete:
14 Goblet Squats 32kg/24kg
7 Bench Press 100kg/70kg

Bring a Friend Edition:
14 Air Squats
7 Bench Press 30kg/20kg

Workout
AMRAP25

While Partner 1 runs 200m
Partner 2 will do AMRAP:
3 Wall Walks
6 Burpee Box Jump Overs

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

I want to sweat:
20"/20" 

I want to perform:
24"/20" 

I want to compete:
24"/24"

Bring a Friend Edition:
20"/20" 

Sunday Mash (Class)
Team Workout
Part A:
Complete as many rounds as possible in 15 mins of: 
10/8 Ski Erg Calories 
10 Dumbbell Thrusters, 22.5kg/15kg 
Double Dumbbell Overhead Carry, 40 m

Teams of 3 Relay

Part B:
Complete as many rounds as possible in 15 mins of: 
10/8 Echo Bike Calories 
10 Burpee Box Jump Overs, 30"/24" in

Teams of 3 Relay