Hier die aktuellen WOD – Wochenübersicht vom 17.09.18 – 22.09.18

Hier die aktuellen WOD – Wochenübersicht vom 17.09.18 – 22.09.18

 

Montag 17.09.18

4 rounds for time:

400 Meter Run
10 Single-Arm Dumbbell Push Press* (left side – 15/22.5kgbs)
10 Single-Arm Dumbbell Push Press* (right side – 15/22.5kg)
15 Ring Dips

 

Dienstag 18.09.18

AMRAP 7min

36 Double Unders
12 alt. rev. Goblet Lunges 24/32kg
6 Bar Muscle-ups

+5min Build up

 

Mittwoch 19.09.18

Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups

 

Donnerstag 20.09.18

EMOM 15min

1min: 10 Push Ups ¦ RX+: 10 Strict Ring Dips
2min: 10 Burpees ¦ RX+: 12 Burpees
3min: 10 unbroken Wall Ball Shots 6/9kg ¦ RX+: 15 ub WB s.

 

Freitag 21.09.18

AMRAP 12min

3 Hang Squat Cleans 30/43kg ¦ RX+: 40/60kg
3 Burpee Box Jump-Overs 50/60cm
6 Hang Squat Cleans 30/43kg ¦ RX+: 40/60kg
6 Burpee Box Jump-Overs 50/60cm
9 Hang Squat Cleans 30/43kg ¦ RX+: 40/60kg
9 Burpee Box Jump-Overs 50/60cm
and so on…

 

Samstag 22.09.18

For Time in teams of 2

buy in: 120/90cal bike / row

10 rounds of:
12 db hang clean and jerks 10/15kg RX+: 15/22.5kg
12 alt. single arm db overhead lunges 10/15kg RX+: 15/22.5kg
12 db sit ups 10/15kg RX+: 15/22.5kg
*partners switch after each completed round

buy out: 120/90cal row