Dumbell Time Technik Push Press Get Up WOD Elite: 3 Rounds 40s Work – 20s Break 20min total Standard 2 Rounds 40s Work – 20s Break 30min total 1. 2. Links Rechts Dumbell Press / Push Press Link 3. Dumbell Goblet Squat Link (Elite Kettlebell Lunges Pass Through) 4. 5. Links Rechts Dumbell…
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AMRAP – 3 stations/rounds for 10 min each Station 1: Pushup (reg or on knees) 5x Jumping Jacks 10x Air Squats 15x Station 2: Burpees (with PU or without) 5x Rev Flyes (plates) 10x Bike Crunches 15x Station 3: Shoulder Press 5x Alt Lunges 10x Glutes March 15x
Technik KB Clean + Goblet Squat Kraft Dumbell Benchpress / Floor Press Max weight for 10 Reps WOD AFAP (As Fast As Possible) 5 Rounds of – 30 min time limit Reps Scaling option 100 Single Unders Jump,Boxing 20x (10x links,10x rechts) KB Clean + Goblet Squat DB Clean + Squat…
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Technik: Airsquat & Shoulder press & clean WOD: Runden: 3 21-15-9 Pull UPS (SCaling Options: Jumping, gummiband, australian/Ring rows Cleans 40kg (SCO: DB Cleans und gewicht) Shoulder press 30kg (SCO: pushpr., push Jerk, DB, weight) Anmerkungen: SCO= Scaling Option / Vereinfachung falls man die Übung noch nicht beherrscht 21-15-9= Die erste Runde alle Übungen…
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