Hier die aktuellen WOD – Wochenübersicht vom 10.12.18 – 15.12.18   

Hier die aktuellen WOD – Wochenübersicht vom 10.12.18 – 15.12.18

 

Montag 10.12.18

Metcon (5 Rounds for Reps)

EMOM 15min

1min: 15 Wall Balls 6/9kg ¦ rx+: 9/12kg
2min: 50 Double Unders
3min: 3 Reverse Wall Climb ¦RX+: 4 Reverse Wall Climb + Push up

 

Dienstag 11.12.18

Metcon (AMRAP – Rounds and Reps)

AMRAP 10min

4 Pull Ups
4 Push Ups
8 Ground to Overhead 30/43kg

RX+:
4 Bar Muscle Up
8 Ground to Overhead 43/60kg

 

Mittwoch 12.12.18

Metcon (Time)
20 Thruster 30/43kg ¦ RX+: 35/50kg
20 SDHP 30/43kg ¦ RX+: 35/50kg
20 Shoulder to Overhead 30/43kg ¦ RX+: 35/50kg
20 Overhead Squats 30/43kg ¦ RX+: 35/50kg
20 Frontsquats 30/43kg ¦ RX+: 35/50kg3 Burpees at top on each minute

 

Donnerstag 13.12.18

Metcon (4 Rounds for Reps)

2x

4 minute AMRAP
15/20 kcal Bike
20 Push ups

Rest 2 minutes

4 minute AMRAP
15/20 kcal Row
20 Jumping Lunges

Rest 2 minutes

 

Freitag 14.12.18

Metcon (AMRAP – Rounds and Reps)

AMRAP 12min

6 Front Rack rev. Lunges 35/50kg ¦ RX+: 50/70kg
12 Deadlifts 35/50kg ¦ RX+: 50/70kg

Samstag 15.12.18

AMRAP 35min

in teams of 3

5/7 kcal Bike
7 russian KB Swings 24/32
7 burpee box jumps 50/60cm