wod
10 min handstand push up work
every 2:30 min for 3 rounds
6 stricht press
+ 6 half-kneeling db press right
+ 6 half-kneeling db press left
for time // 5 rounds
10 pull ups
10 push jerks
20/15 cal row
core work
tabata alternating
straight leg sit ups
hollow rocks
10 min handstand push up work
every 2:30 min for 3 rounds
6 stricht press
+ 6 half-kneeling db press right
+ 6 half-kneeling db press left
for time // 5 rounds
10 pull ups
10 push jerks
20/15 cal row
core work
tabata alternating
straight leg sit ups
hollow rocks
non-equipped wod
3 min amrap
10 burpees
20 air squats
me butterfly sit ups
into
4 min amrap
20 air squats
15 butterfly sit ups
me burpees
into
5 min amrap
20 butterfly sit ups
30 air squats
me push ups
3 min amrap
10 burpees
20 air squats
me butterfly sit ups
into
4 min amrap
20 air squats
15 butterfly sit ups
me burpees
into
5 min amrap
20 butterfly sit ups
30 air squats
me push ups
wod
every 2:00 min for 5 rounds
6 deadlifts (mit Ablage)
20 min // intervall
every 2 min for 10 rounds
5 hang power cleans
5 frontsquats
10 box jump overs
every 2:00 min for 5 rounds
6 deadlifts (mit Ablage)
20 min // intervall
every 2 min for 10 rounds
5 hang power cleans
5 frontsquats
10 box jump overs
non-equipped wod
5 km run
every 3 min (start at 0:00)
3 burpees
6 push ups
9 air squats
5 km run
every 3 min (start at 0:00)
3 burpees
6 push ups
9 air squats
