WOD Explorer

Bitte schaut die angefügte PDF-Datei an. Werte beider Teampartner in diesem Workout eintragen. Verweis auf das Workout 25.1 "Ambush" (only for Video Partner B)

Bitte schaut die angefügte PDF-Datei an.

Bitte schaut die angefügte PDF-Datei an.

Dieses Workout dient allein nur zum Upload des Videos 25.1 "Ambush" des Partners B. Tragt hier unbedingt nur den Wert "1" ein. Den richtigen Wert (1RM) tragt ihr im eigentlich Workout 25.1 "Ambush" ein. 

Sandbag Cleans: RX Male: 5@45kg 4@57kg 3@70kg 2@80kg max@90kg RX Female: 5@15kg 4@20kg 3@30kg 2@45kg max@57kg SC Male: 5@20kg 4@30kg 3@45kg 2@57kg max@70kg SC Female: 5@15kg on 40" box 4@20kg on 40" box 3@30kg on 40" box 2@45kg on 40" box max@57kg on 40" box

2 - 2 - 2 - 3 Min. Intervals: 15/12 Cal. Echo (RX) / 18/14 Cal. Row (SC) 12 Lateral Burpees over Bar Max. Shoulder-to-Overhead 1' rest after each interval Barbell: RX: 60/40kg SC: 40/30kg

Timecap 12 Min 40 Cal Row 10 Handstand Push Up 30 Box Jump Over 10 Handstand Push Up 20  alternating Dual Kettlebell Front Rack Forward Lunge  10 Handstand Push Up KG Weights: 2x 24 KG / 2x 16 KG Box: 60 / 50 cm

Timecap 12 Min 40 Cal Row 10 Abmat Handstand Push Up  30 Box Jump Over 10 Abmat Handstand Push Up  20  alternating Dual Kettlebell Front Rack Forward Lunge  10 Abmat Handstand Push Up  KG Weights: 2x 16 KG / 2x 12 KG Eine Abmat für die Handstand Push Up Box: 60 / 50 cm

Timecap 12 Min 40 Cal Row 5 partial Wall Walk  30 Box Jump Over 5 partial Wall Walk  20  alternating Dual Kettlebell Front Rack Forward Lunge  5 partial Wall Walk  KG Weights: 2x 12 KG / 2x 8 KG Box: 60 / 50 cm

6 min to find 1 RM Clean & Jerk

Team of 6 12’ to find 1 RM Clean and Jerk

3 rounds: 15/12 Cal Bike 20 DB Snatch 15/10 kg 10 Burpee Box Jump Over 60/50 cm Time Cap - 9:00

1 Lap Run 20 Goblet Box Step Ups 15/10 kg, 50cm 30 Situps 15/10 kg 40 Deadlifts 70/50 kg 30 Situps 15/10 kg 20 Goblet Box Step Ups 15/10 kg, 50 cm 1 Lap Run Time Cap - 15:00

1 Lap Run Together 3 Rounds EACH I Go You Go 15 Box Jump Over 60/50 cm 15 V-ups 15 Deadlifts 70/50 kg 1 Lap Run Together Time Cap: 18:00

WOD-3A 2-2-2-3min work /1min rest 12/7 Push Ups 10 Thrusters 40/25 kg Max Cal Bike into :   WOD-3B 20/15 Standing Cal Bike Run Up And Down Stairs   Time Cap - 3:30

3 rounds: 30 Cal Bike 20 Synchro DB Snatch 15/10 kg 10 Synchro Burpee Time Cap - 9:00

100 Single Unders/Double Unders 30 Deadlifts 9 Burpees over Bar 75 Single Unders/Double Unders 20 Deadlifts 12 Burpees over Bar 50 Single Unders/Double Unders 10 Deadlifts 15 Burpees over Bar ____________________ Scaled 60/40kg Single Unders Rx 80kg Double Unders

E3MOM x 4 18/16 cal Row 12 Box Jump Over max. "Movement" in remain. Time Round 1,3: alt. Single Dumbbell Snatches Round 2,4: alt. Single Dumbbell Devils Press ____________________ *no Rest btw. Sets Scaled 15/10kg Rx 22,5/15kg Box 24"/20"

4 min to build a 2 RM Jerk ____________________ Rest till 05:00 *Split or Power

21 - 15 - 9 reps of Thrusters (40/30) Pull-ups

30 reps of Clean & Jerk (60/40)

Das Finale wird erst vor Ort bekannt gegeben

Cardio Workout