WOD (Page 140)

Amrap 8min 3 Power snatches 10 Wall Balls 6 Power snatches 20 Wall Balls M 60 W 40 For time 3 rounds Partner A run 400m Partner B rows till A finished Run ( bei schlechtem Wetter Run= 2min Doubles) Score max calories row

Bsq Week 3 10×60 10×65 8×70 8×75 5 Rounds 30 cal Row 20 TTB or strict Knee raises Time cap 20min

5 min for 3max power clean 5 min for 3max hang squat Clean 5 min for one rep Squat Clean In 7 min max Rounds of: 15 Wall Balls 30 Double Unders After Wod: 30 good mornings 20/15kg barbell 2 min accumulate Ring dip hold

Amrap 5 Max Power Snatches 60/40kg 10 rounds for Time 10 DB or Kb Snatches 8 Kipping Pull ups 12 Box jumps Over Time cap 25min M 24/22,5kg W 15/ 12kg

Bsq Week 3 8x 65 8×70 6×80 6×85 2 rounds (2x10min) with 3 min rest in between: In 10 min max rounds of: With a Partner: Athlete A: row for calories while: Athlete B: 10-9-8 Dual KB Push presses 16/12kg Front Squat Push ups

10-9-8-7-6-5-4-3-2-1 Strict Pull ups 1-2-3-4-5-6-7-8-9-10 Deadlifts 100kg Metcon: Amrap 4 min Double Unders Amrap 3min Toes to Bar Amrap 3min Burpees

Teams of 4 Buy in 2000m row then 4 times for 7.5 min Max Ring rows max rep per Person is 10 Max KBS American Max rep per Person is 15 Max Russian Twists Max rep per Person is 20 Max Air squats max rep per Person is 20 Buy out 400m run as Team

Clean DL 5x 3 90% Amrap 20min 30 Sit ups 20 Air Squats 10 DL 90 kg/70kg

Ring Dip practice Every 7min x 3 20 hang power cleans 20 push press 20 Burpee Box Jumps 50 Doubles M 60 W 40

BSQ Week 2 10×60% 8×70% 8×75% 8×80% Mix Teams of 2 FOR WEIGHT: 400m Run buy in Amrap 12min max kg Power Snatches in 1 min max kg OHS in 1 min max cal row in 1min Switch athlete after 3min( 1 Round) Team with most total kg ( reps x kg) and cal wins.