17.6.19

Diese Woche steht ganz im Zeichen der Swiss Team Challenge 2019!

Event 2: WOD 3+4+5
Time cap 20 min
with a running clock

Firebreather:
WOD 3 – 5 min AMRAP
BB Complex 60/40kg
Switch as often as you want:
5 Shoulder to Overhead
5 Front Squat
5 Power Clean
 
directly into
WOD 4 – 10 min for load
1 RM Clean & Jerk cumulated
(ONLY 1 bar – either male or female -IMPORTANT: All female lifts x 1.4)
 
directly into
WOD 5 – 5 min AMRAP
Switch as often as you want
12 Alternating Pistols
6m HS Walk
3 Ring Muscle Up


Regular 
WOD 3 – 5 min AMRAP
BB Complex 40/25kg
Switch as often as you want:
5 Shoulder to Overhead
5 Front Squat
5 Power Clean
 
directly into
WOD 4 – 10 min for load
1 RM Clean & Jerk cumulated
(ONLY 1 bar – either male or female -IMPORTANT: All female lifts x 1.4)
 
directly into
WOD 5 – 5 min AMRAP
Switch as often as you want
12 Pistols (not alternating)
12m Bear Crawl
3 Ring Pull Ups


Rookies
WOD 3 – 5 min AMRAP
BB Complex 25/15kg
Switch as often as you want:
5 Shoulder to Overhead
5 Front Squat
5 Power Clean
 
directly into
WOD 4 – 10 min for load
1 RM Clean & Jerk cumulated
(ONLY 1 bar – either male or female -IMPORTANT: All female lifts x 1.4)
 
directly into
WOD 5 – 5 min AMRAP
Switch as often as you want
12 Step Ups 61cm/51cm
12m Bear Crawl
3 Jumping Ring Pull Ups

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