W.O.D Montag Kraft: 5x 10 Kettlebell Frontrack Squats AHAP   Metcon: 10 min Amrap 3-6-9-12-15-18-21 +3 Burpees Boxjumps Cal Row

Sonntag RESTDAY  

WOD Samstag A) Kraft 15 min Zeit für 3 RM Thruster   B) Metcon CrossFit Games Event 4 Version For Time 10-8-6-4-2 Thruster  RX 60/40   (Scale 60% aus Teil A) 5-4-3-2-1 Wallwalks T.C. 15 Min

WOD Freitag 30.07.21 Kraft: Backsquats 5×5 Metcon: For Time 2500/2000 m Row E2MOM 8 Sandbag/Slamball over Shoulder T.C. 15 Min

WOD Donnerstag 29.07.21   5 Sets each for Time Rest as needed 40 m Sled Sprints  30/20 kg Load   Endurance 16 Min EMOM Min 1: 40 Sek max cal Row 20 Sek Rest Min 2:

Mittwoch 28.07.21 WOD Kraft: Deadlift  5×5   Metcon : 12 Min Amrap 5 Boxjumps 10 American KB-Swings 15/12 cal Row  

Kraft 5 Runden arbeiten an strict  Muscle ups oder strict Pullups u. Push ups Skill arbeiten an  Handstandfähigkeiten   Metcon 8 Min Amrap 1 Ropeclimb 20 DB h.p. Clean and Jerk  22,5/17,5 kg

WOD Montag 26.07.21 Kraft A)5/3/1 Explosiver Zug Power Clean / Power SnatchB) 3×5 Backsquats Metcon9 Runden 30 Sek Work 30 Sek Rest KB-Swings KB walking Lunges Burpees

Samstag 24.07.21 Strongman Workout A) 10 Min. 1 Min Work 1 Min Rest Slamball over Shoulder for Reps and Weight   B) 10 Min. 1 Min Work 1 Min Rest Trapbar Carry for Distance (5×5 Last Deadlift)

Strenght: Power Clean 5/3/1 Metcon: For Time 1000/800 m Row into 21-15-9 Deadlifts Boxjumps RX 100/70 kg T.C. 15 Min