Wod

! Build to a daily heavy 10 rep max

! Spend 15 minutes

! Make them look nice

! Touch & Go reps

! Score = weight

! Switch arms as needed on the Lunges

! You can hold the Dumbbell anywhere you want on the Step Ups

! Alternate legs on the Step Ups

! Score = time (incl. 2 minutes of rest)

! Don‘t use a belt

! Engage your core

! Score = weight

Rx: 42,5 / 30 kg

TimeCap: 20 minutes

! Benchmark Workout = all out workout

! Don‘t rush the run too hard in first rounds that you loose to much time on the Overhead Squats

! No misses

! Score = time

! Build to a heavy complex in 15 minutes

! Technique more important than weight ! Perform complex unbroken

! Score = heaviest complex

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! Stay focused on the Double Unders

! Stay consistent in your rounds

! Score = total reps

! High Volumen = watch your hands

! The goal here is to stay consistent over all rounds – always half the reps from section to section

! Score = total reps

! Rest 30s in between allows you to push on the Burpees a little bit harder

! Score = time (incl. 07:30 min of rest)

| finish each section as fast as possible

| all styles allowed

| Score = total working time & weights in comment section

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| weight can be different on each side of the bar

| pass the ball to your partner with each rep (both do 21 Wall Balls)

| find your tempo as a team

| Score = time

| we are looking for consistent sets here

| don’t sprint the bike – we are looking for 40-50s of work

| Score = total Wall Walks

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| we are looking for consistent reps

| perform 6 minutes on one station before you go to the next station

| 8m Bear Walk = 1 rep

| Score = total reps

(round 1 = cal Row, round 2 = Hang Snatches , round 3 = m Bear Walk)

| go directly to the Bench Press after the Pull Ups

| change after a full round

| Score = weight of the Dumbbells

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| finish the Snatches with one arm and perform then 10 reps with the other arm

| go hard on the bike – you can rest for 2 minutes

| Score = total calories

| finish 10 reps on one side – then switch to the other side – the rest

| Dumbbells in Farmers Hold

| Score = heaviest set in kg (both Dumbbells)

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| be consistent in your tempo

| 200m Run = 4 reps

| Score = total reps

| Welcome to the Main Event!