Workout of the Day 18.04
Amrap 45min 400m run 7 strict Pull ups 400m run 15 clapping push ups
Amrap 45min 400m run 7 strict Pull ups 400m run 15 clapping push ups
Overhead Squats 3-3-3 Back Squats 8-8-8-8 (70% +) For Time 100 Doubles 50 Overhead Squats 20/15 25 Hspu 100 Doubles 25 Overhead Squats 12 Hspu
Deadlift Bodyweight Test 90 sec for max reps with 125% of Bodyweight Strict Pull Ups 6×3 weighted / banded Every 2:30 min-7 Rounds 12 anyhow Burpees over bar 3 Power Cleans 2 hang Power Clean 1 hang Squat Clean
5 Rounds, with 2 min Rest 200m Run ( Slamball 10/6kg) 25 Box Jumps Over 10 Single Arm Overhead Squats* (DB or KB) Choose a challenging weight and increase weight each round Score is slowest lap time Partner KB Wod 100 Russian Kb Swings 32/24kg for time Partner: L Sit Hold on Rack ( High Knees hold ) *Dual KB Front Squat 2x KB
„Death by strict Pull ups“ (+1 rep each minute) (Start at 3 reps! (scale: banded Pull ups- choose color to perform max 10 reps)) Russian Single Leg Step ups- Back rack 6x 8 for max weight (4 right 4 left) Metcon: 3 Rounds 500m Row 400m Run 30 KB Swings 32/24kg Rest 2 min
Back Squat 10-10-10-10 (65% and higher) Push press 5-5-5-5 (no rack) For time 50 Wall Balls 800m Run 50 Wall Balls (wall balls and Run with a 10/6kg Slam Ball)
Pull Up Test: Max Pull Ups in 1 min (kipping, Butterfly, strict) Deadlift Test: Max Bodyweight Deadlifts in 2 min (no scale) Amrap 20 min 3 Deadlifts 60/40 6 Hang Power Cleans 12 Lunges 24 Doubles (scale: 30 sec attempts)
Snatch Balance- 5 min for heavy Singles Snatch – work up to a Heavy Double in 20 min ( TnG) For Time If you can perform 10+ Hspu: 100 Handstand push-ups for Time (Every 90 sec : 8 DB Power Snatches 22,5/15kg switch as needed) If you can perform 5+ Hspu (with 1 Abmat allowed): 50 Handstand push-ups for Time (Every 90 sec : 12 PVC Sit ups) If you cannot perform 5 Hspu: 35 Wall Walks for Time (Every 90 sec 12 PVC Sit ups)
For Time 90 Dual Kb Swings 16/12kg 70 Dual Kb Front Squats 50 Dual Kb Push presses Every 3:00min start a 200m Run 16kg KB = 15kg DB 12kg KB = 10kg DB Rx: Dual Beginner: One Arm / switching hands allowed anytime
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