Deine tägliche Herausforderung
WOD
5:00 Funny Warm Up Game
-into-
P1 - :45 Ski
P2 - :45 Tempo WB Front Squat 32x1
P3 - 10 Banded Pull Aparth into Pass Thorugh
-into-
P1 - :45 Ski (faster)
P2 - :45 Wall Ball Thruster
P3 - 10 Banded No Moneys + 10 Banded OH Press
Teams of 3
Buy In
120 Wall Balls (9/6)
-into-
6 ROUNDS (Each)
Station 1 - 15/12 Cal Ski
Station 2 - 15 DB Bench Press (22.5/15)
Station 3 - 12 Burpees
-into-
Buy Out
60 Synchro Wall Balls (9/6) (2 Person synchro, 1 Rest)
Fitness:
Wall Balls (6/4)
DB Bench /15/10)
Compete:
Wall Balls Synchro in buy in and out
DB Bench (32.5/22.5)
15 Burpees
Work through the stations continuously.
One full round is completed once every athlete has finished each station once.
Athletes may rotate to the next station only when their teammate has completed their current station.
Workout of the Day
P1 - :45 Row (sub 20strokes)
P2 - :45 passive Hang
P1+2 - 10 Banded Pull Aparth
-into-
P1 - :45 Row (sub 25strokes)
P2 - :45 Perfect Stretch
P1+2 - 10 Banded No Moneys
-into-
P1 - :45 Row (sub 25 trokes)
P2 - 10 Air Squat into active Bottom Hold
P1+2 - 10 Banded OH Press
-into-
P1 - :45 Row (WOD Pace)
P2 - :45 Tempo Ring Rows 1111
P1+2 - 10 Banded Pass Throughs
2 ROUNDS FOR TIME
1,000/800m Row
50 Thrusters (30/20)
30 CtB Pull Ups
Cap 25min
Workout of the Day
2 SETS
:45 Mountain Climbers
10 Scap Pull Ups
7 Kip Swings
5 Strict Pull Ups / 10 Ring Rows
AMRAP x 4 MINUTES
:45 Jump Rope → Double Unders
10 DB Goblet Good Mornings
5/5 Strict DB Press → 10 alt. DB Snatch
AMRAP x 28 MINUTES
8 Bar Muscle Ups
16 alt. Synchro DB Snatch (22.5/15)
32 Double Unders (each)
Fitness
AMRAP x 28 MINUTES
8 Burpee Pull Ups
16 alt. Synchro DB Snatch (22.5/15)
24 Double Unders (each)
Compete:
AMRAP x 28 MINUTES
10 Bar Muscle Ups
16 alt. Synchro DB Snatch (32.5/22.5)
32 Double Unders (each)
*Athletes can split BMU in any way. DB Snatch is synchronized at the top of each rep. Both athletes will perform all double unders after each other.
WOD
1 Set:
30 sec Puppy Pose
4/side Quadruped Thoracic Rotations
+
2 Sets:
5/4 cal Ski
10 Side-to-Side Wrist Rocks
8 Barbell RDLs
8 Barbell Bent Over Rows
1 Wall Walk + 10 sec Wall Facing Handstand Hold*
*Sub Inchworm + 5/side Plank shoulder taps
Equipment Needed: Ski Erg, Barbell
Two Options:
1) None
2) Make up a strength piece from the week
Every 4 min x 4 sets
20/16 Cal Ski Erg
8 Hang Power Clean - 135/95lbs (61/43kg)
AMRAP Handstand Walk until 3 min mark
25ft Lengths, Minimum 5ft unbroken. Every 5ft = 1 rep
Top Scores - 12 reps (~75ft/round)
Minimum Goal - Complete Buy in by 2 min mark
Scaled:
Every 4 min x 4 sets
20/16 Cal Ski Erg
8 Hang Power Clean - 115/80lb (52/36kg)
AMRAP Bear Crawl until 3 min mark
Beginner:
Every 4 min x 4 sets
16/13 Cal Ski Erg
6 Hang Power Clean - 75/55lbs (35/25kg)
AMRAP Inchworms until 3 min mark
Fitness:
Every 4 min x 4 sets
20/16 Cal Ski Erg or Row
8 Hang Power Clean - 135/95lbs (61/43kg)
AMRAP Wall Walks until 3 min mark
For time
75/60 Cal Row
800m Run
75/60 Cal Ski
800m Run
75/60 Cal Bike Erg
*Masters 55+ - 60/48
Time Cap - 27 min
**Tapering down the volume a bit today but still focusing on speed. Bring intensity to this and dial in your pacing/goal targets for next week.
Animal Walk Flow:
Ostrich
Horse
Duck
Reverse Duck
Lizard
Crab
Bunny Hops
Bear Crawl
Reverse Bear Crawl
Monkey Walks
Panda Rolls
Workout of the Day
1 Set:
25ft-30ft per Movement:
Knee Hug March
Lunge to Lizard
Inchworms
Lateral Duck Unders
+
2 Sets:
200m Run
3/side Prone Scorpion Twists
5 Scap Pull-ups
10 Banded Face Pulls
8 Squat to Stand
3 Push ups with 3-second lower
Equipment Needed: Band
ON A 13:00 RUNNING CLOCK
5-3-1-1-1
Weighted Strict Pull Ups
*Building across sets to a 1RM. The first 2 sets should be lighter/warm up to get to the heavier singles
AMRAP x 18 MINUTES
5 Pull Ups
10 Push Ups
15 Air Squats
5
*Every 3 min including 0 - Run 200m.
Pick up where you left off when you return
*If you plan to wear a vest during Murph then wear one today
Workout of the Day
Banded 7's
-into-
:30 Mountain Climbers
5 RDL
5 Hang Muscle Snatch
-into-
2 SETS
5 Inch Worms
5 Tempo Deadlift 3131
5 High Hang Power Snatch
EMOM x 10 MINUTES
Power Snatch
MIN 1-3 - 60-65%
MIN 4-6 - 65-70%
MIN 7-10 - 75-80%
3 SETS
AMRAP x 4 MINUTES
3-6-9-12-15...etc
Deadlift (83/58kg)
Toes to Bar
Box Jump Overs (24/20)
-Rest 1min-
*Pick up where you left off for total rounds and reps
Top Scores - Complete Round of 18
Minimum Goal - Complete Round of 12
