Hier die aktuellen WOD – Wochenübersicht vom 04.02.19 – 09.02.19

Hier die aktuellen WOD – Wochenübersicht vom 04.02.19 – 09.02.19

Montag 04.02.19

AMRAP 12min

4 DB Hang Power Clean 20/30kg ¦ 30/45kg
8 DB Frontsquats 20/30kg ¦ 30/45kg
12 Alt. Lunges with DB Farmrs Carry 20/30kg ¦ 30/45kg

Dienstag 05.02.19

Metcon (AMRAP – Rounds and Reps) AMRAP 5min

15 Box Jumps 50/60cm
15 Push Press 20/30kg ¦ RX+: 30/43kg

Rest 2min Metcon (AMRAP – Rounds and Reps) AMRAP 5min

5 Devils Press 20/30kg ¦ RX+: 30/45kg
15 Airsquats

Rest 2min Metcon (AMRAP – Rounds and Reps) AMRAP 5min

10 Pull Ups
15 Push Ups

Mittwoch 06.02.19

Big Bang (Time) 50 Power Cleans 70/100kg

Donnerstag 07.02.19

Metcon (2 Rounds for Time) Every 6 Minutes for 12 Minutes

15/20 kcal Assault Bike
15 Deadlifts 50/70kg ¦ RX+: 70/100kg
500m Row

Freitag 08.02.19

Metcon (5 Rounds for Reps) EMOM 20min

1mn:  10 Seated DB Press ¦ RX+: 10 HSPU
2min: 20 Russian KB Swings 16/24kg ¦ RX+: 24/32kg
3min: 10 Burpee Box Jump 50/60cm
4min: Rest

Samstag 09.02.19

POWERLIFTING CH-MEISTERSCHAFT