Wod

| build in weight on the Bent over Rows

| be strict on the 3s eccentric

| keep the Reverse Flys super light

| Score = weight (Bent over Row)

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| try to keep rounds consistent – ideally you can increase the pace from round to round

| Score = time (incl. Rest)

| the TimeCap for the whole workout is 15 minutes

| if you are not done with the described reps at the TimeCap – move to the next movement

| if you done all reps before the TimeCap – move directly to the next movement

| Score = time

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| you go, i go – change every full round

| both athletes perform 7 rounds

| focus on fast transitions

| the weight should be super light – you should be able to go unbroken on the Snatches

| try to speed up for the first 3-5s to get the flywheel rolling

| Score = total time

| build to a heavy unbroken complex
| start at 55% of your 1RM Power Clean

| Score = weight

| usw two Dumbbells for the Step Overs and Devil Presses
| stay close to the Box and do efficient steps

| Score = time of slowest round

| make every lift look like the same
| no misses
| only increase the weight for the second part if you managed the first 10 reps without a no rep
| Score = weight (85%)
 

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TimeCap: 15 minutes
| try to finish each part as fast as possible

| Score = time (incl. Rest)

| % of your 1Rm Shoulder Press

| keep feet flat on the ground & engage your core – no heavy overarching in the Shoukder Presses

| stay upright in the dip and use yoour legs in the Push Presses

| Score = weight

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| Shuttle Run = 8m In & Out

| the weight on the Ground to Overhead should

be light enough that you can go some TNG reps

| all styles allowed

| Score = time (incl. rest)

| use a heavy Sandbag – you shoukd be able to accumulate the Hold unbroken

| have fun with the new toys

| Score = weight

| we are looking for a consistent pace on the Erg – speedy transitions

| Score = total calories (2 Scores)

| Death by is an EMOM style, but you add every minute one Handstand Push Up

| do this EMOM untill you can‘t finish the required reps in the minute

| Handstand Push Ups don‘t need to be unbroken

| Score = rounds

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| go unbroken or break the Toes to Bar in small sets

| no hurry on the Wall Walks – a no rep doesn‘t need anybody

| Score = time

| perform complex unbroken

| the first Jerk is a sepearte rep – not like a Squat Clean & Jerk

| 2 Front Squats

| Score = weight

| you need to push the Run & Snatches a bit in order to get enough time for the Pull Ups

| Score = total reps of Pull Ups

| no heavy bounce allowed – controlled reps

| Score = weight

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| you do this with a partner in a you go, i go style

| change every round and both do 4 rounds

| Wall Balls need to be unbroken

| this should be very intensive

| Shuttle Run = 8m

| goal is to finish the round sub 2 minutes

| Score = time (4 Scores)

| keep your elbows high & engage your core

| no belt if possible

| Score = weight

| try to complete each set of Snachtches in 1 & 2 sets

| be focussed on the Double Unders

| Score = time