| Dein Plan für diese Woche: |
|---|
| Montag |
| 20.09.2021 |
| Every 90sec for 12min (work for Speed and Technique)
2-4 High Hang P. Snatches @40-60% (konstantes Gewicht) |
| 3 sets of: 8-10 KB Sotts Press 1:00 rest |
| AMRAP 12
20 SA KBS |
| Dienstag |
| 21.09.2021 |
| 5×5 FSQ @21X0 (RIR 2,5) 2:00 rest |
| 3 sets of: 8-12 SLDL/s ME sT2B 1:00 rest |
| For time:
Buy in: 400m run TC: 8 |
| Mittwoch |
| 22.09.2021 |
| EMOM 10
I) ME Chin ups @21X0 |
| 3 sets of: ME Dips 1:00 rest |
| AMRAP 14
14 Air SQ |
| Donnerstag |
| 23.09.2021 |
| E2MOM 12
2 P. C&J (work up to a heavy set) |
| EMOM 20
I) Ski Erg |
| Freitag |
| 24.09.2021 |
| 4×8-12 Bench Press @21X0 (RIR 2) 1:30 rest |
| 3 sets of: 8-12 Cossack SQ/s 8-12 Gorilla Rows/s 1:00 rest |
| EMOM 12 I) 40 sec Row II) 10 DKB FSQ |
| Samstag |
| 25.09.2021 |
| 3 sets of: 6-8 High BJ 6-8 Medball Throw/s 2:00 rest |
| 4-5x30m DKB OH Carry 1:30 rest |
| For time:
21 – 15 – 9 TC: 7 |
| Sonntag |
| 25.09.2021 |
| lasst Euch überraschen |
WOD
