Hier die aktuellen WOD – Wochenübersicht vom 15.04.19 – 20.04.19

Hier die aktuellen WOD – Wochenübersicht vom 15.04.19 – 20.04.19

Montag 15.04.19

Metcon (AMRAP – Rounds and Reps) Every 2min for 18min
12 Deadlift 50/70kg
10 Box Jumps
8 HR Push Ups

RX+:
12 Deadlift 70/100kg
10 Box Jumps 50/60cm
8 HSPU

Dienstag 16.04.19

Metcon (4 Rounds for Time) 4x AMRAP 3min

400m Run
Max Reps Push Press 20/30/40/45kg

– Rest 60s (build up Weight)

RX+:
400m Run
Max Reps Push Press 30/40/50/60kg

– Rest 60s (build up Weight)

Mittwoch 17.04.19

Metcon (Time) 40/30kcal Bike
30 Power Snatch 30/43kg ¦ RX+: 35/50kg
20 TTB
10 Burpee over the Bar

Donnerstag 18.04.19

Metcon (Time) 21-15-9

DB Thruster 20/30kg ¦ RX+: 30/45kg
Abmat Sit Ups

9-15-21

Devil Press  20/30kg ¦ RX+: 30/45kg
V Ups

Freitag 19.04.19

Metcon (Time) „Luca“

100 Wall Ball Shots 6/9kg
25 Burpees
100 Lunges
25 Burpees
100 Hand Release Push-Ups
25 Burpees
100 Air Squats
25 Burpees

Samstag 20.04.19

Metcon (AMRAP – Rounds and Reps) Teams of 2:

Part A:

AMRAP 10min

15 Clean and Jerk 30/43kg ¦ RX+: 43/60kg

15 HR Push Ups ¦ RX+: Strict hspu

30 Front Squats 30/43kg ¦ RX+: 43/60kg

Rest 5 minutes Metcon (Time) Part B:

1.8km Run (switch after 1 complete Round)
80/100kcal Bike / Row
100 Thrusters 20/30kg ¦ RX+ 30/43kg
200 Double Unders