22. Oktober 2022
Okt
22
OctoberFest (WOD 10/22/2022)
Warm-Up
Game
3 rds
– 20 Jumping-Jacks -> 20 SUs -> 20 DUs
– 10 Push-Ups
– 20 sec Hollow-Hold
– 10 Ring-Rows -> 10 Beatswings -> 10 Pull-Ups
– 20 sec Arch-Hold
– 10 Plate Goblet-Squats
– 20 Russian-Swings
Oktoberfest Workout (Max reps)
In Teams of 2
00:00 – 04:00
Buy-In
– 600m run
00:00 – 04:00
Buy-In
– 600m run
04:00 – 24:00
90 sec on / 30 sec of
– Tire-Flips
– Burpees (Under &) over the Bench
– Shuttle Keg-Carry (2x10m)
– BMUs / Pull-Ups
– American-Swings @24/32
– DUs
– Dual-DB Clean & Jerks @2×15/22,5
– Bike for cal
– Dual-DB Squats
– Sled-Pull (Partner-Carry) 2x20m
Buy-Out
– 600m run
Cool-Down
1 rd
– 1 min Extended Leg Supine Twist e/s
– 1 min Standing Forward-Fold
– 1 min Foamroll Legs & Lats e/s
– 1 min Extended Leg Supine Twist e/s
– 1 min Standing Forward-Fold
– 1 min Foamroll Legs & Lats e/s
1. score is reps of Tire-Flips
2. score is reps of Burpees
…
even if you didn’t perform the exercises in this order.