Hier die aktuellen WOD – Wochenübersicht vom 24.12.18 – 29.12.18

Hier die aktuellen WOD – Wochenübersicht vom 24.12.18 – 29.12.18

Montag 24.12.18

12 Days of Christmas (Time) RX+:

1 Rope Climb ¦ Scaled: Rope Stand Up
2 Hang Power Clean 30/43kg ¦ Scaled: 25/35kg
3 Front Squat 30/43kg
4 HSPU ¦ RX: HR Push Ups
5 Burpees
6 strict Pull Ups ¦ RX: Pull Ups
7 KB Swings 24/32kg ¦ RX: 16/24kg
8 TTB ¦ RX: Hanging knee raise
9 Push Ups
10 SDHP 30/43kg ¦ RX: 25/35kg
11Thruster 30/43kg ¦ RX: 25/35kg
12 Burpee Box Jump

Dienstag 25.12.18

geschlossen

Mittwoch 26.12.18

geschlossen

Donnerstag 27.12.18

Metcon (3 Rounds for Time)
21 Deadlift 43/60kg ¦ RX+ 53/75kg
15 Pull Ups
9 Frontsquats 43/60kg ¦ RX+ 53/75kg

Freitag 28.12.18

Metcon (AMRAP – Rounds and Reps) AMRAP 15min

7 Burpee Box Jump-Overs  50/60cm
14 Thrusters 20/30kg ¦ 30/43kg
21 Double-Unders

Samstag 29.12.18

Metcon (AMRAP – Rounds and Reps) Teams of 2
300 Double-Unders

*Partner Switch every 30 Double-Unders

then

12 Rounds of
10 Hang Power Clean 30/43kg
10 alt. Overhead Lunges 30/43kg
10 Pull Ups

*Partners Switch after each Movement

then
300 Double-Unders

*Partner Switch every 30 Double-Unders

Scale: Single-Unders (x3), 30/20, Jumping Pull Ups