Hier die aktuellen WOD – Wochenübersicht vom 24.09.18 – 29.09.18

Hier die aktuellen WOD – Wochenübersicht vom 24.09.18 – 29.09.18

 

Montag 24.09.18

EMOM 15min

1min: 12 Pull Ups
2min: 20 Wall balls 6/9kg
3min:  15 Push Ups

 

Dienstag 25.09.18

Metcon (3 Rounds for time)
140 Double Unders
40 thruster empty bar

 

Mittwoch 26.09.18

Metcon (AMRAP – Rounds and Reps)
AMRAP 10min

20 Kettlebell Swing 16/24kg
20 Alternate goblet lunges 16/24kg
10 HSPU

 

Donnerstag 27.09.18

Metcon (Time)
KATIS MOTM WOD

33 Squat Cleans 50/70kg
33 lateral Burpees over the Bar
33 Pull Ups

 

Freitag 28.09.18

Metcon (Time)
21-15-9

Deadlift 43/60kg
Box Jump 60/70cm

RX+:
Deadlift 70/100kg
Box Jump 60/70cm

Rest exactly 3min (build up weight)

15-12-9

Deadlift 63/90kg
Box Jump 60/70cm

RX+:
Deadlift 83/120kg
Box Jump 60/70cm

TC 18min

 

Samstag 29.09.18

Teams of 2

alternate Movements

AMRAP 30min

300m row
15 Push Ups ¦ RX+: 15 Ring Dips
30 russian KB Swings 16/24kg ¦ RX+: 24/32kg
300m row
30 Goblet Squat 16/24kg ¦ RX+: 24/32kg