Hier die aktuellen WOD – Wochenübersicht vom 26.11.18 – 01.12.18

Hier die aktuellen WOD – Wochenübersicht vom 26.11.18 – 01.12.18

 

Montag 26.11.18

5 Rounds for weight

1 Power Clean
2 alt. FR Lunges
1 Push Press
2 alt. rev. Back Rack Lunges
1 Push Press

Cap 15min

 

Dienstag 27.11.18

Andys MotM WOD

AMRAP 12min

5+1 KB Swings 16/24kg
5+1 KB SDHP 16/24kg
5+1 KB Goblet Squats 16/24kg

 

Mittwoch 28.11.18

Metcon (AMRAP – Reps)
AMRAP 11min

0.7m bike / 500m row
Max Reps unbroken shoulder to overhead 20/30kg RX+: 30/43kg
– rest exactly 1min

 

Donnerstag 29.11.18

3x
10 Deadlift 70/100kg
10 Bar Muscle Ups

immediately followed by

30-20-10
Wall Ball Shots 6/9kg
Toes to Bar

 

Freitag 30.11.18

30-20-10
Air Squat
Box Jump Over 50/60cm

10-20-30
DB Thruster 20/30kg ¦RX+: 30/45kg
DB Box Step over 50cm @ 20/30kg ¦RX+: 30/45kg

Samstag 01.12.18

AMRAP 30min

in teams of 2

5 toes to bar
10 Wall Balls 6/9kg
15 medball cleans 6/9kg

10 toes to bar
20 Wall Balls 6/9kg
30 medball cleans 6/9kg

15 toes to bar
30 Wall Balls 6/9kg
45 medball cleans 6/9kg

20 toes to bar
40 Wall Balls 6/9kg
60 medball cleans 6/9kg

*add 5 toes to bar, 10 wall balls and 15 medball cleans to every round