30 min amrap
10 push ups
20 sit ups
30 air squats
40/30 cal row/ski
every 3 min 8 burpees over rower
10 push ups
20 sit ups
30 air squats
40/30 cal row/ski
every 3 min 8 burpees over rower
(start with burpees first)
wod strength
every 2 min for 6 rounds
6 frontsquats
12 min
kipping pull up / chest to bar /
bar muscle up work
wod classic
snatch technique
every 2 min for 8 rounds
12 burpees on plate 20/15
me overhead squats 42,5/30
every 2 min for 6 rounds
6 frontsquats
12 min
kipping pull up / chest to bar /
bar muscle up work
wod classic
snatch technique
every 2 min for 8 rounds
12 burpees on plate 20/15
me overhead squats 42,5/30
wod strength
every 2 min for 6 rounds
6 overhead squats
12 min handstand push up work
wod classic
10 handstand push up work
3 min rest
10 min amrap
10 deadlifts 70/50
20 alternating db snatches 22,5/15
every 2 min for 6 rounds
6 overhead squats
12 min handstand push up work
wod classic
10 handstand push up work
3 min rest
10 min amrap
10 deadlifts 70/50
20 alternating db snatches 22,5/15
wod strength
every 2 min for 6 rounds
6 deadlifts (mit ablage)
10 min emom high hang squat cleans
wod classic
10 min amrap
30 double unders
10 burpee box jumps 60/45
3 min rest
10 min amrap
20 wallballs 9/6
10 pull ups
every 2 min for 6 rounds
6 deadlifts (mit ablage)
10 min emom high hang squat cleans
wod classic
10 min amrap
30 double unders
10 burpee box jumps 60/45
3 min rest
10 min amrap
20 wallballs 9/6
10 pull ups
