Deine tägliche Herausforderung
WOD
2 ROUNDS
10 Toe Touch Jumping Jacks
10 Air Squats
6 Inch Worm to Push-Up
10 KB Deadlifts
Into…
1 ROUND
200m Run
10 Russian KB Swings
10 Box Step-Ups
10 Up-Downs
10 WB Thrusters
Into…
1 ROUND
200m Run
10 American KB Swings
10 Box Jumps
10 Burpees
10 Wall Ball Shots
22 Kettlebell swings, 70# / 50#
22 Box jump, 24'' / 20"
400m Run
22 Burpees
22 Wall-Ball Shots, 20# /14#
In honor of Army Captain Dan Whitten, 28, of Grimes, Iowa, died February 2, 2010
https://www.wodconnect.com/workouts/whitten
KG KB: (32/24)
KG WB: (9/6)
Fitness:
KG KB: (24/16)
KG WB: (6/4)
Workout of the Day
2:00 Cardio Choice (1:00 Easy / 1:00 Moderate)
2 SETS Static Hold Prep:
:20 Bulgarian Split Squat Hold
:20 Glute Bridge Hold
:40 Wall Sit — knees at 90°, weight in heels.
Then Into…
1-2 SETS Metcon Movement Prep:
:30 sec slow bike into :15 sec sprint
10 Alt. Lunges reps w/ Pause
10 Sit-Ups
:30/:30 Bulgarian Split Squat Hold
:40 DB Weighted Glute Bridge Hold
1:00 Wall Sit
-Rest 2:00 b/t Sets-
(No Measure)
20/15 Cal Assault Bike
20 Walking Lunges
20 Sit-Ups
(Score is Rounds + Reps)
Workout of the Day
2 ROUNDS
30 Jumping Jacks
10 Elbow Punches
10 Ring Rows
7-10 Scap Pull-Ups*
*RND 2 complete Kip Swings.
Into…
2 ROUNDS (RND 1=PVC / RND 2= BB)
5 Down & Ups
5 High Hang High Pulls
5 High Hang Muscle Cleans
5 Clean Drops (BW optional)
5 Hang Power Cleans
RND 1+2: 4 Reps (Light)
RND 3+4: 3 Reps (Mod)
RND 5+6: 2 Reps (Mod+)
RND 7+8: 2 Reps (Mod-Heavy)
(Score is Weight)
12-9-6
Power Clean (60/43)
9-6-3
Bar Muscle-Up
-Rest 2:00 b/t Sets-
(Score is Slowest Set)
12-9-6
Power Clean (85/60)
9-6-3
Bar Muscle-Up
-Rest 2:00 b/t Sets-
(Score is Slowest Set)
12-9-6
Power Clean (43/30)
Pull-Ups
-Rest 2:00 b/t Sets-
(Score is Slowest Set)
WOD
EMOM x 4 MINUTES (:45 ON / :15 OFF)
MIN 1: Samson Lunges
MIN 2: Yoga Push-Ups
MIN 3: Deep Squat Ankle Rocks
MIN 4: :20/:20 Adductor Rock Backs
Into…
20’-25 LINE DRILLS
Walking Knee Hugs
Walking Toy Soldier Kicks
Hamstring Scoops
Duck Walk
High Knees
Butt Kickers
400m Run
3200m Run
200 Up-Downs
*Partition reps and movements as needed.
**Option to wear a 9/6kg vest.
(Score is Time)
10 SLOW PVC Pass Thrus
5/5 Moose Antlers
10/10 Single Arm Banded Upright Row
-Rest as Needed b/t Sets-
(No Measure)
Workout of the Day
1 ROUND
8 Plank to Pike
8 Scorpion Stretch
10 Elbow Scap Push-Ups*
10/10 Deficit Calf Raises
Into…
1 ROUND
20/20 Single Leg Single Unders
10 Tuck-Ups
10 Scap Pull-Ups
5 Push-Up to Pike
Into…
1 ROUND
40 Single Unders OR 20 Double Unders
8 Strict Knees to Chest
10 Kip Swings
5 Tempo Push-Ups (31X1)
*Like a regular scap push-up but performed on the elbows instead of in a Push-Up position to ensure athletes are moving only through the shoulder blades.
(Score is Weight)
25 Double Unders
15 Toes to Bar
25 Double Unders
15 Push-Ups
(Score is Rounds + Reps)
25 Double Under Crossovers
15 Toes to Bar
25 Double Under Crossovers
15 Push-Ups
(Score is Rounds + Reps)
20 Double Unders
10 Toes to Something
20 Double Unders
10 Push-Ups
(Score is Rounds + Reps)
Workout of the Day
EMOM x 9 MINUTES
MIN 1 – :40 Row
MIN 2 – :20 Air Squats + :20 Push-Up to Down Dog
MIN 3 – :20 Slow Arm Haulers + :20 Hollow Rocks
Into…
1-2 ROUNDS
10 Alt. Elbow Punches
10 Empty Barbell Front Squats
10 Empty Barbell Strict Presses
30-27-24-21-18-15-12-9-6-3
Thruster (43/30)
Cal Row
Burpees
Womens Cal:
24-22-20-18-15-12-10-7-5-2
Fitness:
Thruster (30/20)
Compete:
Thruster (43/30)
Cal Row
Synchro Burpees
1 Person Work, 1 Person Rest
