Hier die aktuellen WOD – Wochenübersicht vom 05.11.18 – 11.11.18

Hier die aktuellen WOD – Wochenübersicht vom 05.11.18 – 11.11.18

 

Montag 05.11.18

21-18-15-12-9
Wall Ball Shots
Pull Ups
KCAL Row / Assault Bike

 

Dienstag 06.11.18

Every 3min for 15min

12 Burpee Box Jump Over
15m walking Lunges with KB/DB farmers Carry 24/48kg / RX+: 48/64kg

 

Mittwoch 07.11.18

for Time:

9 bar muscle-ups
21 push jerks 35/50kg
7 bar muscle-ups
15 push jerks 35/50kg
5 bar muscle-ups
9 push jerks 35/50kg

 

Donnerstag 08.11.18

3 Rounds for time:
10 Clean & Jerk 30/43kg ¦ RX+: 43/60kg
500m row / 0.7m Bike

 

Freitag 09.11.18

Tabata Barebell

Deadlift 43/60kg ¦ RX+: 60/83kg

Hang Power Clean 30/43kg ¦ RX+: 43/60kg

Frontsquat 25/35kg ¦ RX+: 30/43kg

Samstag 10.11.18

in teams of 2 for time

10 synchronized alt. db snatches 10/15kg ¦ RX+: 15/22.5kg
10 synchronized alt. db overhead lunges 10/15kg ¦ RX+: 15/22.5kg
30kcal bike / Row
20 synchronized alt. db snatches 10/15kg ¦ RX+: 15/22.5kg
20 synchronized alt. db overhead lunges 10/15kg ¦ RX+: 15/22.5kg
30kcal bike  / Row
30 synchronized alt. db snatches 10/15kg ¦ RX+: 15/22.5kg
30 synchronized alt. db overhead lunges 10/15kg ¦ RX+: 15/22.5kg
30kcal bike  / Row
40 synchronized alt. db snatches 10/15kg ¦ RX+: 15/22.5kg
40 synchronized alt. db overhead lunges 10/15kg ¦ RX+: 15/22.5kg
30kcal bike  / Row
50 synchronized alt. db snatches 10/15kg ¦ RX+: 15/22.5kg
50 synchronized alt. db overhead lunges 10/15kg ¦ RX+: 15/22.5kg
30kcal bike / Row

 

Sonntag 11.11.18

Fight Gone Bad!

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)