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WOD 23-5-2019

23 May 2019

Gymnastics – Weightlifting

„ELIZABETH“ For time of (BTWB):
21-15-9 Cleans 60/35
21-15-9 Ring Dips
WEIGHTLIFTING
1. Warm Up:
a) General Warm Up
b) BarbellYoga
2. Technique&Sets
a) TnG Push Press
b) WOD: TBA
3. Back Squat
5x7 @75

WOD 22-5-2019

22 May 2019

Metabolic

6 Rounds of:
2min Row @moderate pace
1min Rest
2min Assault Bike @moderate pace
1min Rest
Result = Total calories „Row + Bike“

WOD 21-5-2019

21 May 2019

Weightlifting – Metabolic – Gymnastics 3x: 3min AMRAP, 3min Rest of: 21 Double Unders 15 Shoulder Press 20/15 9 Toes to Bar

WOD 20-5-2019

20 May 2019

Metabolic – Gymnastics 6min AMRAP of (BTWB): 50/40cal. Assault Bike ME (m) Walking Lunges

WOD 18-5-2019

18 May 2019

Gymnastics – Weightlifting – Metabolic
3 Rounds of For time of (BTWB):
25 KettleBell American Swing 16/10kg
25 Box Jumps 60/50cm
550m Run

WOD 17-5-2019

17 May 2019

Weightlifting – Metabolic 10min EMOM of (BTWB): 1st: 2x Power Clean & 1x Push Jerk @70-75 of your 1RM Clean & Jerk 2nd: 15/12cal. assault Bike

WOD 16-5-2019

16 May 2019

Gymnastics

„Cindy“ – 20min AMRAP of (BTWB):
5 Pull Ups
10 Push Ups
15 Air squats
WEIGHTLIFTING
1. Warm Up:
a) General Warm Up
b) BarbellYoga
2. Technique&Sets
a) no Contact TnG Muscle Snatch
b) WOD: TBA
3. Back Squat
5x3 @80

WOD 15-5-2019

15 May 2019

Metabolic – Gymnastic – Weightlifting 5 Rounds for time of (BTWB): 300/250m Row 11 Muscle Snatch 30/20 6 Down Up over Barbell 1min Rest

WOD 14-5-2019

14 May 2019

Gymnastics – Weightlifting
„DIANE“ For time of (BTWB):
21-15-9 Deadlift 100/70kg
21-15-9 Handstand Push Up

WOD 13-5-2019

13 May 2019

Metabolic

For time of (BTWB):
200-200-200-200-200-200-200-200-200-200m Run
100-90-80-70-60-50-40-30-20-10 Double Unders
Time Cap: 25min

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