Deine tägliche Herausforderung
WOD
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.
Workout of the Day
WOD
LANE DRILLS (12m)
Knee Hug to Lunge
Lizard Crawl
Inch Worms
Low Squat Jumps (2 fw / 1 back)
2 SETS
200m Run
7 Scap Pull Ups
7 Single Ring Ring Row
10 Banded Pull Aparth
5 Scap Push Ups
5 HR Push Ups with 3s lower
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 15 MINUTES
5 Pull Ups
10 Push Ups
15 Air Squats
*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
Workout of the Day
P1 - :45 Row for Quality
P2 - 10 Banded Pull Aparth + Banded OH Press (AMRAP)
P1 - :45 Row (faster)
P2 - Boot Strappers
P1 - :45 Row (WOD Pace)
P2 - 10 DB Goblet Squat into Bottom of Squat static Hold
P1 - :45 Row (WOD Pace)
P2 - 10 BB Strict Press into OH Iso Hold
ON A 14:00 RUNNING CLOCK
3 RM Shoulder Press*
*Must perform a full "deadstop" pause at the shoulders between each rep
**Suggested Build up (within 14 min window)
@ Min 0: 5-8 reps @ 50%
@ Min 2: 5 reps @ 60%
@ Min 4: 3 reps @ 70-75%
@ Min 6 : 3 reps @80+%
@MIN 8 and every 120s+ after: attempt 3RM
FOR TIME
3 ROUNDS
10/8 Cal Row
10 Thrusters (43/30kg)
- Rest 2 min -
30/24 Cal Row
30 Thrusters (43/30kg)
