WOD

AMRAP 8 Minuten8 SA DB Deadlift L6 SA DB Thruster L4 SA DB Push Press Lrest 2 minAMRAP 8 Minuten8 SA DB Deadlift R6 SA DB Thruster R4 SA DB Push Press R1.Amrap: Nur linke Seite2. Amrap: nur rechte Seite score: 1. Runde = Reps 1. Amrap, 2. Runde = Reps 2. Amrap

4 Tabatas for Total Reps in 19 minutesTabata BurpeesTabata LungesTabata Sit-UpsTabata Air Squats Rest 1 minute between TabatasTabata bedeutet: 8x 20s work, 10s rest Die Runden werden einzeln eingetragen: Runde 1 = gesamter Burpee Score, Runde 2 = gesamter Lunge Score, usw.

E2MOM16 for qualityClean Complex5 Deadlifts4 High Pulls3 Panda Pulls2 Hang Power Clean1 Hang Squat Clean alle 2 Minuten für 16min, also 8 Runden

AMRAP 12 Minuten4 Candle to Pistol8 (KB) Side Crunches / Side12 alt. DB Snatches

EMOM168-10 Incline Diamond Push Ups8-10 DB Lat Pull Overs8-10 Bench/Chair Dips8-10 Step Ups  /Side

AMRAP 15 Minuten20 Sit Ups20 DB Russian Twists20 Bicycle Crunches20 DB Toe Taps20 V-Ups 1min Plank1min Plank = 60 Reps

AMRAP 20 Minuten5 Bent Over Row10 Push-Ups15 Air Squats Nutze 1 DB/KB für die Rows

E3MOM 153 Position Goblet Squat5 Reps45 Grad90 Grad45 Gradhold 3sec @position45 Grad = oberhalb der Knie90 Grad = WaagerechteUmkehrpunkt = unter 90 Grad (keine Pause, kontrolliert)erneut 45 Grad = oberhalb der KnieStreckung= 1 Rep alle 3 Minuten für 15 Minuten (5 Runden)

E2MOM16 for qualitySnatch Complex4 Snatch Grip Deadlift3 High Pulls2 Panda Pulls1 Hang Power Snatchoptional:+Hang Squat SnatchOHS alle 2 Minuten für 16min, also 8 Runden

AMRAP 12 Minuten4-6-8-10-…….Alt. Hang  Clean + JerkAlt. Archer Push UpsAlt. DB Cross Body Pendlay Row