Deine tägliche Herausforderung
WOD
LANE DRILLS 10m EACH
Lunge with Knee Hug
Inchworms
Crab Walk
Samson Lunges
Mechanical Bear Crawl
Lizard Crawl
-Jog back between each lane-
FOR TIME
15 Ground-to-overheads @70/48kg
200m Walking Lunges
15 Ground-to-overheads
800m Run
15 Ground-to-overheads
Workout of the Day
1 ROUND :30 EACH MVMT
P1 Easy Row
P2 Scap Pull-Ups
P1 & P2 Groiners
1 ROUND :30 EACH MVMT
P1 Bike
P2 Kip Swings into Pull-Ups
P1 & P2 Groiners
100-80-60-40-20
Cal BIke
Cal Row
50-40-30-20-10
Pull Ups
Cal Mixed Teams
90-70-55-35-20
Cal Female Teams
80-60-45-30-15
-The bike and the row work at the same time; partners can switch however they want.
- Pull-ups are split as desired. One person working at a time.
Scaling:
-Chest To bar
- Assisted Pull-Up
- Ring Rows
Workout of the Day
WOD
1 SET
100m Jog
:15/15 Banded Shoulder Stretch
:30 Passive Hang
1 SET
100m Run Moderate Pace
:30 Banded Pass-Throughs
:30 Scapula Pull-Ups
1 SET
200m Run Fast Pace
3-5 Strict Pull-Ups
AMRAP x 20 MINUTES
400m Run
Max Unbroken Pull-Ups*
*Must perform a max set of unbroken Pull-Ups. Unbroken means resting in any other position than a hang.
(Score is Reps)
NOTE -- Option to perform with Strict Pull-Ups.
4 ROUNDS
20 Banded Tricep Extensions
15 Box Push Ups
Workout of the Day
One Rep Max Height PVC JUMP Over
5 ROUNDS
15 box jump-overs @61/51 cm
12 DB deadlifts @22.5/15
9 DB hang power cleans
6 DB shoulder-to overheads
Workout of the Day
EVERY 2' FOR 10 SETS
200m Run
Score is slowest set.
3 ROUNDS
10/10 Half Kneeling Rotational Press
45s Bar Hang
