Hier die aktuellen WOD – Wochenübersicht vom 21.01.19 – 26.01.19

Hier die aktuellen WOD – Wochenübersicht vom 21.01.19 – 26.01.19

Montag 21.01.19

Metcon (AMRAP – Rounds and Reps) 60s Wall Balls 6/9kg
60s KB Swings 12/16kg ¦ RX+: 16/24kg
60s Box Jumps 50/60cm
60s Push Press 20/30kg ¦ RX+: 30/43kg
60s Row
60s Rest

Dienstag 22.01.19

Metcon (Time) 1000m row
30 alt. DB Snatch 10/15kg ¦ RX+: 15/22.5kg
18m left arm DB oh Walking Lunges 10/15kg ¦ RX+: 15/22.5kg
18m right arm DB oh Walking Lunges 10/15kg ¦ RX+: 15/22.5kg

Mittwoch 23.01.19

Metcon (12 Rounds for Time) EMOM 12min

odd: 12 Thruster 20/30kg RX+: 30/43kg
even: 12 Burpees over the Bar / RX+: 15 Burpees over the Bar


Donnerstag 24.01.19

Metcon (3 Rounds for Reps) 5min AMRAP

8 Devils Press 20/30kg ¦ RX+: 30/45kg
12/16 kcal Bike / Row

Rest 2min

Freitag 25.01.19

DT (Time) 5 Rounds for Time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#

Samstag 26.01.19

Metcon (Time) in Teams of 2 for Time
2 Rounds of

50cal Bike / Row
35 Sumo Deadlift High Pulls 25/35kg ¦ RX+:  30/43kg
20 Burpees over the Bar

then
2 Rounds of

50 DB Ground to Overhead 10/15kg ¦ RX+: 15/22.5kg
35 Hang Squat Cleans 25/35kg ¦ RX+:  30/43kg
20 Burpees over the Bar

then
2 Rounds of

50cal Row / Bike
35 Thrusters 25/35kg ¦ RX+:  30/43kg
20 Burpees over the Bar