WOD
„Testing Week“
Deadlift
5.4.3.3.3
build to a 3 rep max and record your last weight
2′ rest
metcon
15′ emom
1st – 20 kb swings
2nd – 10 toes to bar
3rd – amrap burpee box jumps
ENDURANCE
8′ amrap
-10 box jumps/steps
-20 kb swings
2′ rest
8′ amrap
-10 burpee
-20 sit ups
2′ rest
8′ amrap
-10 goblet squats
-30 shoulder taps
2′ rest
8′ amrap
-10 ground to overhead
-30 russian twists
WOD
upper body gymnastic strength
12′ emom
-5-6 strict tempo pull ups @3011
-5 strict handstand push up/10 pike push ups
-20“ l-sit/tuck hang
metcon
3×4′ amrap / 2′ rest
-10 one arm db thruster
-10 alt db snatch
-20 double under
ENDURANCE
6 rounds for time
-4 lengths farmers walk
-30 air squats
-15/15 single arm db push press
-10 burpee to target
BASIC
modul III – basic lifts
WOD
„Testing Week“
Back Squat
5.4.3.3.3
build to a 3 rep max and record your last weight
2′ rest
metcon
3 rounds for time
-40 wall ball shots
-20 push ups
ENDURANCE
15′ amrap
-35 jumping jacks
-15 kb swings
-10 kb reverse lunges
-5 burpee
5′ rest
15′ amrap
-10 plank to push ups
-15 db snatch
-10 db goblet squat
-5 burpee over db
WOD
weightlifting
10′ emom
-2 hang power snatch
metcon
12′ emom
-12 hang muscle snatches
-25 sit ups
-max reps lat burpees
ENDURANCE
40′ – 40“ on / 20“ off
-strict press
-box step ups
-single arm devil press
-ab-mat sit up
BASIC
modul IV – gymnastics
WOD
„Testing Week“
Strict Press
5.4.3.3.3
build to a 3 rep max and record your last weight
2′ rest
metcon
5 rounds for time
-12 kb deadlift
-15 kb russian swings
-6 pull ups
Saturday Madness
WOD
in Teams of 2
for time – time cap 35′
-200 wall ball shots
1′ rest
-150 db snatch
-100 partner sit ups
1′ rest
-100 burpee over db
-75 partner sit ups
1′ rest
-150 weighted box step ups
-50 partner sit ups
BASIC
modul V – kettlebells
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