Hier die aktuellen WOD – Wochenübersicht vom 28.01.19 – 02.02.19

Hier die aktuellen WOD – Wochenübersicht vom 28.01.19 – 02.02.19

Montag 28.01.19

Metcon (Time) Teams of 2

120-100-80-60-40
Double Unders (each)
12-10-8-6-4
Rope Climbs

RX+:
120-100-80-60-40
Double Unders (each)
12-10-8-6-4
Legless Rope Climbs

Dienstag 29.01.19

Metcon (Time) 21-15-9

Wall Balls 6/9kg
Pull Ups
Air Squats

Row/Bike 500m/0.7m after each Set

Mittwoch 30.01.19

Metcon (AMRAP – Rounds and Reps) EMOM 9min

5 Powerclean @65% of 1RM
10 Push Ups

Donnerstag 31.01.19

Metcon (AMRAP – Rounds and Reps) AMRAP 12min

3-6-9-12-15-18..

Squat Cleans 30/43kg

Between each Set:
6 Burpee Box jumps 50/60cm

Freitag 01.02.19

CrossFit Games Open 16.4 and 17.4 (AMRAP – Reps) 13-Minute AMRAP:
55 Deadlifts, 225# / 155#
55 Wall-Ball Shots, 20# / 14#
55 Calorie Row
55 Handstand Push-ups Row or Bike

CrossFit Games Open 16.4 and 17.4 Scaled (AMRAP – Reps) 13-Minute AMRAP:
55 Deadlifts, 135# / 95#
55 Wall-Ball Shots, 20# / 10#
55 Calorie Row
55 Hand-Release Push-ups

Samstag 02.02.19

Metcon (30 Rounds for Time) 5/7 kcal row
7 KB Swings 16/24kg ¦ RX+: 24/32kg
7 Goblet Squats 16/24kg ¦ RX+: 24/32kg

*athletes switch after each completed round; 1 works 2 rest