Wod

Back Squats Week 3

1*8 65%
1*8 70%
1*6 80%
1*6 85%

21-15-9
Hspu
Deadlifts

M 100
W 70

Beginner:
Amrap 8min
5 KB / DB strict press
5 Deadlifts (heavy)

heavy as possible,
get comfortable with movements and build some strength

On the minute x7
2 Power Snatches
2 Squat Snatches

climbing weights

7 Rounds
15 Pull ups
10 Overhead Squats

M 60
W 40

TC 18min

Beginner:
5 rounds
10 Jumping Pull Ups
10 OHS

For time
In Teams of 3

50 Power Clean
50 squat Cleans
100 Thruster
50 squat Cleans
50 Power Cleans

M 60
W 40

Thruster 45/30 . Change weights before and after Thrusters

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