Hier die aktuellen WOD – Wochenübersicht vom 29.10.18 – 04.11.18

Hier die aktuellen WOD – Wochenübersicht vom 29.10.18 – 04.11.18

 

Montag 29.10.18

Jack (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
10 Push Press, 115#
10 Kettlebell Swings, 53#
10 Box Jumps, 24″

In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009

 

Dienstag 30.10.18

Metcon (3 Rounds for time)

Every 5min for 15min

20 Burpees
20 ctb Pull Ups
15/20 kcal Bike / Row

 

Mittwoch 31.10.18

AMRAP 13min

5-10-15-20-25 etc.

DB Power Clean 30/45kg
DB Front Squat 30/45kg
DB Box Step over 50cm 30/45kg

 

Donnerstag 01.11.18

Spezialklasse

 

Freitag 02.11.18

TABATA

elevated Push Ups on Bar/Box/Bench ¦ RX+: HR Push Ups

Rest 1min

Jumping Airsquats

Rest 1min

Ring Rows

 

Samstag 03.11.18

Teams of 3, alternate complete rounds

7/5 kcal Bike
7 DB Thruster 20/30kg ¦ RX+: 30/45kg
7 alt. reverse Lunges 20/30kg ¦ RX+: 30/45kg

TC 45min

 

Sonntag 04.11.18

Wittman

  • 7 Rounds For Time
    15 Kettlebell Swings (1.5/1 pood)
  • 15 Power Cleans (95/65 lb)
  • 15 Box Jumps (24/20 in)