Wod

| don’t do too many sets in the 10 minute window

| go heavy & ring the bell

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| start the first round with the right arm and the next round with the left arm

| do one whole round with the same arm

| keep your body in a straight line

|go heavy on the Carries – really heavy

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| we are looking for consistent pace throughout, don’t start out too hot

| don’t stop moving on the Burpees

| each Thruster starts with the weight on the ground

| as heavy as possible – you can go heavier with every set

| keep your core engaged & stay slightly hollow

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| scale down as needed

| touch & go – perform all reps unbroken

| the last set is an max effort set of unbroken Power Cleans – as soon as you drop the Barbell your set is over

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| stick to the Open standarad – hands are only allowed to move as long as the feet are on the wall

| slightly turn your hands to the outside – this helps to lock your elbows

| don’t do too many sets in the 10 minute window

| go heavy & ring the bell

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| 10 rounds each
| if you don’t have a teammate, rest as long as your previous round took
| go hard and recover fast

| Flow: A does 16 reps – B does 16 reps – A does 14 reps…

| if you do this by your own rest as long as your previous set took

| know your treshold – small sets with short rest is oftenn the best way

| Jumping Pull Ups are the scaling option

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| Shuttle Run = 8m In & Out

| easier sets with focus on perfect form

| do them as singles – no dip directly when the bar touches your shoulders

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| don’t sprint the Row

| break the Toes to Bar early – stick to small sets with short rest

| no need to go unbroken on the Wall Balls

| welcome in the Open