Hier die aktuellen WOD – Wochenübersicht vom 14.01.19 – 19.01.19

Hier die aktuellen WOD – Wochenübersicht vom 14.12.19 – 19.01.19


Montag 14.01.19

Metcon (Time) 40 Wall Balls 6/9kg
20 Pull Ups
20 Deadlift 50/70kg ¦ RX+: 70/100kg
30 Wall Balls 6/9kg
15 Pull Up
15 Deadlift  50/70kg ¦ RX+: 70/100kg
20 Wall Balls 6/9kg
10 Pull Up
10 Deadlift 50/70kg ¦ RX+: 70/100kg

Dienstag 15.01.19

Metcon (AMRAP – Rounds and Reps) AMRAP 16min

15 Box Jumps 50/60cm
12 Push Press 30/43kg ¦ RX+: 35/50kg
9 TTB

Mittwoch 16.01.19

Metcon (AMRAP – Reps) EMOM 15min

Min 1 – 10/12 kcal Row ¦ RX+: 12/15 kcal row
Min 2 – 60 Double Unders
Min 3 – 7  pull ups + 7 Burpees ¦ RX+: ctb Pull Ups

Donnerstag 17.01.19

Metcon (4 Rounds for time) 8 DB Man Makers 20/30kg ¦ RX+:30/45kg
16 1arm DB Thruster 10/15kg ¦ RX+: 15/22.5kg (8rt/8lt)
24 Abmat Sit Ups

Freitag 18.01.19

Metcon (3 Rounds for time) 10 clean & jerk 30/43kg ¦ RX+: 35/50kg
15 Push Ups ¦ RX+: Ring Dips
20 Kettlebell Swings 16/24kg ¦ RX+: 24/32kg

Samstag 19.01.19

Metcon (Time) Babs MotM WOD

Teams of 2

50 DB Deadlift 20/30kg ¦ RX+: 30/45kg
50 DB Push Press 20/30kg ¦ RX+: 30/45kg
50 DB Frontsquat 20/30kg ¦ RX+: 30/45kg
50 Devils Press 20/30kg ¦ RX+: 30/45kg
50 DB Hang Power Clean 20/30kg ¦ RX+: 30/45kg
50 DB Box Step over 20/30kg ¦ RX+: 30/45kg
50 alt. DB Snatch 10/15kg ¦ RX+: 15/22.5kg
50 DB Thruster 20/30kg ¦ RX+: 30/45kg