Hier die aktuellen WOD – Wochenübersicht vom 03.12.18 – 08.12.18

Hier die aktuellen WOD – Wochenübersicht vom 03.12.18 – 08.12.18

 

Montag 03.12.18

You go i go for 15min

8/10kcal Bike
10m DB FR walking Lunges 20/30kg ¦ RX+: 30/45kg

 

Cap 15min

 

Dienstag 04.12.18

Metcon (5 Rounds for reps)

EMOM 15min

1min: 1 Rope Climbs RX+: 2 Rope Climbs
2min: 3 reverse wall climbs ¦ RX+: 12 HSPU
3min: 12 Burpees

 

Mittwoch 05.12.18

Metcon (Time)

15-12-9

Row / Bike
Thruster 20/30 ¦ RX+: 30/43kg
Pull Ups ¦ RX+: CTB Pull Ups
Burpee over the Bar

 

Donnerstag 06.12.18

Metcon (Time)
5-10-15-20-15-10-5
Overhead Squat 30/43kg ¦ 35/50kg
Toes to Bar

 

Freitag 07.12.18

AMRAP 11min

10 single arm DB Push Press LT 10/15kg ¦ RX+: 15/22.5kg
10 single arm DB Push Press RT 10/15kg ¦ RX+: 15/22.5kg
15 DB Goblet Squats 10/15kg ¦ RX+: 15/22.5kg
20 V-Ups

Samstag 08.12.18

Metcon (Time)

im teams of two for time

100kcal row/bike
100 devils press 10/15kg
100kcal row/bike
100 DB box step overs  10/15kg

TC 35min

 

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