Workout of the day

Warm Up
Time cap: 7min

3 KB Snatch 16 / 12kg
3 Pull ups
continue with 6, 9, 12,  ...

WOD 1
AMRAP° 15min
1min KB Floor Whipers
1min Plank
1min KB Russian Twist

1min Rest

2min Plank
2min KB Russian Twist
2min KB Floor Whipers

2min Rest

1min KB Russian Twist
1min KB Floor Whipers
1min Plank

° use same weights for KB Floor Whipers & KB Russian Twist



WOD 2
E3MOM* 18min

4x 10m Sprint
8 Burpees
16 TRX Rowing
32 Mountain Climbers

* do every 3rd min 10m Lunges in Front Rack Position with 50% of body weight

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