Hier die aktuellen WOD – Wochenübersicht vom 11.02.19 – 16.02.19

Hier die aktuellen WOD – Wochenübersicht vom 11.02.19 – 16.02.19

Montag 11.02.19

Metcon (Time) 24-18-12

DB Snatch 10/15kg ¦ RX+: 22.5 / 30kg
Box Jump Over 50/60cm ¦ RX+:60/70cm
Front Squat 35/50kg ¦ RX+: 50/70kg

Dienstag 12.02.19

Metcon (12 Rounds for Reps) EMOM 16min

1min: max kcal Row / Bike
2min:max HR Push Ups RX+: strict HSPU
3min: max Pull Ups ¦ RX+: Bar Muscle Ups
4min: rest

Mittwoch 13.02.19

Metcon (Time) buy in:

750m Row / 1m Assault Bike

3 Rounds for Time:

10 Hang Power Clean 30/43kg ¦ RX+: 43/60kg
10 Shoulder to Overhead 30/43kg ¦ RX+: 43/60kg
10 Burpees over the Bar

buy out:

750m Row / 1m Assault Bike

Donnerstag 14.02.19

Metcon (Time) 1-2-3-4-5-…10

alt. DB rev. FR Lunges 20/30kg ¦ RX+:30/45kg

30 Doubler Unders after each Set

Freitag 15.02.19

Metcon (3 Rounds for Time) Every 10min for 30min

500m Row / 0.7m Bike
12 seated DB Press 10/20kg ¦ RX+:  strict HSPU
15/20 kcal Bike
20 alt. Cossack Squat with KB Goblet Hold 12/16kg ¦ RX+:  alt. Pistols
0.7 Bike / 500m Row

Samstag 16.02.19

Metcon (Time) in Teams of 2 for Time

30 kcal Row / Bike

10 Rounds of
3 Power Cleans 40/60kg
3 Front Squat 40/60kg
3 Push Jerks 40/60kg

30kcal Row / Bike

8 Rounds of
3 Power Cleans 40/60kg
3 Front Squat 40/60kg
3 Push Jerks 40/60kg

30 kcal Row / Bike

6 Rounds of
3 Power Cleans 40/60kg
3 Front Squat 40/60kg
3 Push Jerks 40/60kg

30 kcal Row / Bike

4 Rounds of
3 Power Cleans 40/60kg
3 Front Squat 40/60kg
3 Push Jerks 40/60kg

30 kcal Row / Bike

2 Rounds of
3 Power Cleans 40/60kg
3 Front Squat 40/60kg
3 Push Jerks 40/60kg