Hier die aktuellen WOD – Wochenübersicht vom 11.03.19 – 16.03.19

Hier die aktuellen WOD – Wochenübersicht vom 11.03.19 – 16.03.19

Montag 11.03.19

Metcon (Time) 40 Wall Ball Shots 6/9kg
20 Burpee Box Jump-Overs 50/60cm
30 Wall Ball Shots 6/9kg
15 Burpee Box Jump-Overs 50/60cm
20 Wall Ball Shots 6/9kg
10 Burpee Box Jump-Overs 50/60cm

Dienstag 12.03.19

Metcon (AMRAP – Rounds and Reps) AMRAP 12min

10 Deadlifts 50/70kg ¦ RX+: 70/100kg
10 Burpees Over the Barbell
10 Pull Ups ¦ RX+: CtB Pull-Ups

Mittwoch 13.03.19

Metcon (4 Rounds for reps) 2 minute AMRAP
12/15 kcal Bike
ME Thruster 20/30kg ¦ RX+: 30/43kg

-rest 2min

Donnerstag 14.03.19

Metcon (Time) 15 Power Cleans 35/50kg ¦ RX+: 50/70kg
30 HR Push Ups ¦ RX+: Ring Dips
10 Power Cleans 35/50kg ¦ RX+: 50/70kg
20 HR Push Ups ¦ RX+: Ring Dips
5 Power Cleans  35/50kg ¦ RX+: 50/70kg
10 HR Push Ups ¦ RX+: Ring Dips

Freitag 15.03.19

OPEN WOD 19.4

Samstag 16.03.19

Metcon (Time) Teams of 2:

100 burpees over the bar
100 deadlifts  40/60kg ¦ RX+: 50/70kg
100kcal row / bike
*partner holds static deadlift 40/60kg ¦ RX+: 50/70kg
100 box jumps 50/60cm
100 hang power cleans 40/60kg ¦ RX+: 50/70kg