German Throwdown 2017

OFFICIAL AFTER MOVIE

WORKOUTS

Workout Description
WOD 1 30 – 20 – 10 reps of:
  Chest-To- Bar Pull-Ups
  Alternating Dumbbell Snatches 30kg/ 20kg
  Overhead Squats 50kg/ 35kg
  After each round:
  One lane of DB OH Lunges
   
WOD 2 4km Row
  2km Run
   
WOD 4 10 rounds of:
  2 Ropeclimbs/ Female 1
  6 Strict Handstand Push-Ups
  4 Deadlifts 160kg/ 110kg
   
WOD 5 Part A:
  2min Maximum Distance Handstand-Walk
  Part B:
  25-20-15-10 reps of Toes-To-Bar
  50-40-30-20-10 reps of Double-unders
   
WOD 6 2 rounds of:
  20/ 15 Assault Bike
  15 Burpee Box-Overs
  8 Shoulder-To-Overhead 100kg /70kg
   
WOD 7 Cleand and Jerk Ladder
  10 bars
  Males: 90kg to 155kg
  Females: 70kg to 155kg
   
WOD 8 3 rounds of:
  30 Wallballs
  10/ 7 Bar Muscle-ups
  5 Slamball over Shoulder 70kg/ 50kg
Workout Description
WOD 1 30 – 20 – 10 reps of:
  Chest-To- Bar Pull-Ups/ Female: Pull-Ups
  Alternating Dumbbell Snatches 30kg/ 20kg
  Overhead Squats 50kg/ 35kg
  After each round:
  One lane of DB OH Lunges
   
WOD 2 4km Row
  2km Run
   
WOD 4 10 rounds of:
  2 Ropeclimbs/ Female 1
  6 Strict Handstand Push-Ups/ Female 4
  4 Deadlifts 150kg/ 100kg
   
WOD 5 Part A:
  2min Maximum Distance Handstand-Walk
  Part B:
  25-20-15-10 reps of Toes-To-Bar
  50-40-30-20-10 reps of Double-unders
   
WOD 6 2 rounds of:
  20/ 15 Assault Bike
  15 Burpee Box-Overs
  8 Shoulder-To-Overhead 90kg /60kg
   
WOD 7 Cleand and Jerk Ladder
  10 bars
  Males: 80kg to 130kg
  Females: 55kg to 95kg
Workout Description
WOD 1 30 – 20 – 10 reps of:
  Chest-To- Bar Pull-Ups/ Female: Pull-Ups
  Alternating Kettlebell Snatches 24kg/ 16kg
  Overhead Squats 40kg/ 30kg
  After each round:
  One lane of KB OH Lunges
   
WOD 2 4km Row
  2km Run
   
WOD 4 10 rounds of:
  2 Ropeclimbs/ Female 1
  4 Strict Handstand Push-Ups/ Female 6 Kipping
  4 Deadlifts 140kg/ 90kg
   
WOD 5 Part A:
  2min Maximum Distance Handstand-Walk
  Part B:
  25-20-15-10 reps of Toes-To-Bar
  50-40-30-20-10 reps of Double-unders
   
WOD 6 2 rounds of:
  20/ 15 Assault Bike
  15 Burpee Box-Overs
  8 Shoulder-To-Overhead 80kg /50kg
   
WOD 7 Cleand and Jerk Ladder
  10 bars
  Males: 80kg to 130kg
  Females: 55kg to 95kg
Workout Description
Intermediate  
WOD 1.A 30 – 20 – 10 reps of:
  Chest-To- Bar Pull-Ups/ Female: Pull-Ups
  Alternating Kettlebell Snatches 24kg/ 16kg
  Overhead Squats 40kg/ 30kg
  After each round:
  One lane of KB OH Lunges
   
WOD 1.B 3 mins to perform
  One Rep Max Snatch
   
WOD 2 4km Row
  2km Run
   
Teen  
WOD 1.A 30 – 20 – 10 reps of:
  Chest-To- Bar Pull-Ups/ Female: Pull-Ups
  Alternating Kettlebell Snatches 24kg/ 16kg
  Overhead Squats 35kg/ 25kg
  After each round:
  One lane of KB OH Lunges
   
WOD 1.B 3 mins to perform
  One Rep Max Snatch
   
WOD 2 4km Row
  2km Run
Workout Description
WOD 1 6 rounds of:
  30 cal Assault Bike (total)
  Synchronized Dumbbell Snatches 30kg/ 20kg
  Synchronized Goblet Squats 24kg/ 16kg
  30 Chest-To-Bar Pull-Ups (total)
  Flow:
  One Male Female Pair completes a full round then switches with the other pair
   
   
WOD 2 2km Row
  2km Ski
  Flow:
  Waterfall
   
   
WOD 4 Part A:
  8 min of Max Effort Handstand Push-Ups
  Part B:
  8 min AMRAP of 6 Slamball to Shoulder + Slamball Carry 70kg/ 50jg
   
  Flow:
  MM starts with Part A, while FF starts with Part B. After 8 mins there is a 1 min transitiion and the pairs switch stations
   
   
   
WOD 5 10 rounds of:
  12 synchronized Toes-To-Bar
  6 synchronized Hang-Power-Snatches 60kg/ 40kg
   
WOD 6 Part A:
  3 min Max Effort Handstand-Walk
  Part B:
  3 min Max Effort Rope-Climbs
  Part C:
  30 synchronized Burpees-over-the-Bar
  30 Power-Cleans 85kg/ 55kg (total)
  20 synchronized Burpees-over-the-Bar
  20 Shoulder-to-Overhead 85kg/ 55kg (total)
  10 synchronized Burpees-over-the-Bar
  10 Thrusters 85kg/ 55kg (total)
  Flow:
  One MF Pair does Part A
  The other MF Pair does Part B
  Part C both Males do all Reps, then both Females start
   
   
WOD 7 4 Girls
  Amanda:
  9 – 7 – 5 reps of
  Squat Snatch 60kg/ 40kg and Muscle- Ups
  Grace
  30 reps of
  Cleand & Jerks 60kg/ 40kg
  Fran
  21 – 15- 19- reps of
  Thrusters 40kg/ 30kg and Pull-Ups
  Isabel
  30 reps of
  Snatches 60kg/ 40kg
  Flow:
  Every Athlete does on girl

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- Goodies von den Sponsoren

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- 2 exklusive T-Shirts (Judge GTD 2017)
- kostenfreie Verpflegung
- Goodies von den Sponsoren

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