Hier die aktuellen WOD – Wochenübersicht vom 22.10.18 – 20.10.18
Montag 22.10.18
Metcon (4 Rounds for reps)
2x for Max Reps
2min AMRAP
15/20kcal Bike
max Reps Sumo Deadlift High Pull 30/43kg
rest 2min
2min AMRAP
15/20kcal Bike
max Reps Push Press 30/43kg
rest 2min
Dienstag 23.10.18
Metcon (20 Rounds for time)
1 Cluster 30/43kg ¦ RX+: 43/60kg
1 Thruster 30/43kg ¦ RX+: 43/60kg
1 Push Press 30/43kg ¦ RX+: 43/60kg
1 Thruster 30/43kg ¦ RX+: 43/60kg
1 Push Press 30/43kg ¦ RX+: 43/60kg
TC 10min + 5min warm up the wod
Mittwoch 24.10.18
AMRAP 12min
21 Pull Ups
15 KB Swings 16/24kg
9 Burpees
Donnerstag 25.10.18
Metcon (Time)
buy in: 140 Double Unders
5 Rounds for Time
10 Hang Squat Clean 30/43kg ¦ RX+: 35/50kg
10 at. reverse FR Lunges 30/43kg ¦ RX+: 35/50kg
buy out: 140 Double Unders
TC: 15min + 5min build up the wod
Freitag 26.10.18
Metcon (3 Rounds for time)
500m row / 0.7m bike
15 Hanging Knee Raise
15 HR Push Ups
15 Hanging Knee Raise
15 HR Push Ups
RX+:
500m row / 0.7m bike
15 TTB
15 strict Ring Dips
TC 15min
Samstag 27.10.18
Metcon (30 Rounds for time)
Teams of 2
5 Burpee over Bar
4 Deadlift 35/50kg ¦ RX+: 50/70KG
3 Hang Power Clean 35/50kg ¦ RX+: 50/70KG
2 Push Jerk 35/50kg ¦ RX+: 50/70KG
switch complete rounds
