Hier die aktuellen WOD – Wochenübersicht vom 01.04.19 – 06.04.19

Hier die aktuellen WOD – Wochenübersicht vom 01.04.19 – 06.04.19

Montag 01.04.19

Metcon (4 Rounds for Reps) 3:00 min Work
3:00 min Rest

Alternate between A & B

A: 400m run – max Reps HR Push Ups ¦ RX+: Ring Dips
B: 400m run – max Reps Wall Ball Shots 6/9kg ¦ RX+: 9/12kg

Dienstag 02.04.19

Metcon (8 Rounds for Time) 5 Cluster 30/43kg ¦ RX+: 43/60kg
30 Double Unders

Mittwoch 03.04.19

Metcon (AMRAP – Rounds and Reps) AMRAP in 14 minutes
2 Devil Presses 10/20kg ¦ RX+: 30/45kg
2 Alternating Dumbbell Box Step-Ups 10/20kg ¦ RX+: 30/45kg
4 Devil Presses 10/20kg ¦ RX+: 30/45kg
4 Alternating Dumbbell Box Step-Ups 10/20kg ¦ RX+: 30/45kg
6 Devil Presses 10/20kg ¦ RX+: 30/45kg
6 Alternating Dumbbell Box Step-Ups 10/20kg ¦ RX+: 30/45kg
etc.

Donnerstag 04.04.19

Metcon (5 Rounds for Reps) 20min EMOM
Min 1: 10/12 ¦ RX+: 12/15kcal Row
Min 2 : 3 Reverse Wall Climb ¦ RX+:  + Push Up between Climbs
Min 3: 10/12 ¦ RX+: 12/15kcal
Min 4: 40s Static Pillar Hold ¦ RX+: 20s L Sit Hold

Freitag 05.04.19

Metcon (Time) 24-20-16-12
Power Snatch 20/30kg ¦ RX+: 30/43kg
TTB

Samstag 06.04.19

Metcon (Time) A.
In Teams of Two, complete for Time:
2000 Meter Row* / 3m Bike

Partner: Double KB/DB Front Rack Hold 2x 16/24kg

When the running Clock reaches 10:00…

B.
In Teams of Two, complete for Time:
800 Meter Run (together)
90 Kettlebell Taters 16/24kg Rx+: 24/32kg

Partner: Front-leaning rest Position (Push Up)


When the running Clock reaches 20:00…

C.
In Teams of Two, complete for Time:
800 Meter Run (together)
120 Push-Ups*

Partner: KB/DB overhead Hold 2×8/12kg ¦ RX+: 15/22.5k