WOD - Samstag

Skills 

Burpees

Partner WOD

In Teams of 2 or 3


A - Valhalla (20min timed)

Everyone do 1 round of: 

- 50 cal row 

- Anyhow KB hold 2x 32 / 20kg 

(when you drop the Kettlebells in the 50cal do 10 Burpees) 


B - EMOM 20 min

30 sec on 30 sec off 

A) Ring or Box Dips 

B) Chin ups 

C) Skin the cat 


C - Timed 20 min

AMRAP 3min (as fast as possible)

- 5 KB Squats 

- 5 Box Jumps 

- 20 DUs or 40 SUs 

-------------------------- 

- 3 min rest 


D - Belly Killer meets Deadlift

2 rounds (60sec each): 

DL 

Sit-ups 

DL 

Floor Wipers 

DL  

Wall Sit-ups 

DL 

T2B 

2min rest 


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