31. Dezember 2022
Dez
31
WOD 12/30/2022
Warm-Up
MedBall Volleyball
WOD-Prep
Team up & get your stuff ready.
Work up to your Deadlift & Curl weights
-then-
2 rds
– 2 Deadlifts
– 2 Box-Jumps
– 2 Handrelease Burpees
– 2 Dips
– 2 Curls
– 2 Sit-Ups
Work up to your Deadlift & Curl weights
-then-
2 rds
– 2 Deadlifts
– 2 Box-Jumps
– 2 Handrelease Burpees
– 2 Dips
– 2 Curls
– 2 Sit-Ups
WoD
WOD Part I (Time)
Countdown Feierwork
In Teams of 2. Split as needed.
In 45 min.
10-9-8-7-6-5-4-3-2-1
– Deadlifts @70/100
– Box-Jumps
– Handrelease Burpees
– Dips (@ rings or box)
– Curls (barbell, banded, DBs)
– weighted Sit-Ups
WOD Part II (AMRAP – Reps)
If time left from Part 1:
Max effort "whatever you like"
Max effort "whatever you like"
