Programm:20.8-26.08.2018

Das aktuelle WOD-Programm. Viel Spaß!

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Montag, 20.08.2018

A: Applied Strength
Snatch (20×1 OTM – Work Up)
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B: GPP

21, 15 and 9 Reps for time of:

Burpee Hurdle Jump 24/20″
Pull-Ups

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C: Accessory

AMRAP 10

Turkish Get-Up + Windmill + OSH 24/16 Kg

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Dienstag, 21.08.2018

A: Applied Strength
Power Clean (OTM 15)
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B: GPP

For Time:

100 Thrusters 20/15 Kg
75 Hang Power Snatches 20/15
50 Ring Dips
25 Handstand Push-Ups

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Mittwoch, 22.08.2018

A: Applied Strength
Clean + Push Jerk (20×1 OTM)
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B: GPP

:20/:10 x 24 Intervals, Rotate exercises each interval

DBSN (30/22.5 Kg)
DBPP (15/10 Kg Pair)
DBFSQ (15/10 Kg Pair)

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C: Accessory
“Flight Simulator”
10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10 Unbroken Reps For Time Of:
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Donnerstag, 23.08.2018

A: Applied Strength
Cluster (20×2 OTM )
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B: GPP

6 Rounds For Time:

10 Power Snatches 40/30 Kg
5 Bar Muscle-Ups

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Freitag, 24.08.2018

A: Applied Strength
Hang Power Snatch (20×1 OTM)
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B: GPP

AMRAP 20

3 Wallwalks
15 DB Thrusters 15/10 Kg Pair
30 Abmat Sit-Ups

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C: Gross Strength
Deadlift
Complete as many reps as possible in 2:00 @ 125/85 Kg
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Samstag, 25.08.2018

A: Gross Strength
Back Squat (5×5 E3M)
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B: GPP
“Nancy”
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

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C: Accessory

Patner 7Km Row, For Time

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Sonntag, 26.08.2018

REST DAY OR ACTIVE RECOVERY
OR
GOLD MEMBERS: BARBELL CLUB