Hier die aktuellen WOD – Wochenübersicht vom 17.12.18 – 22.12.18
Montag 17.12.18
Metcon (AMRAP – Rounds and Reps) AMRAP 15min
10 Pull Ups RX+: ctb Pull Ups
15 Wall Balls 6/9kg RX+:9/12kg
Dienstag 18.12.18
Metcon (AMRAP – Rounds and Reps)
Metcon (Time) 100 Backsquats 75% of Bodyweight / RX+: Bodyweight
Everytime you break, do 1 round of Cindy
5 Pull Ups
10 Push Ups
15 Airsquats
Mittwoch 19.12.18
Metcon (Time)
80/8 – 70/7 – 60/6 – 50/5 until 10/1
Double Unders
Pull Ups
Push Ups
RX+:
Double Unders
Bar Muscle Up
Donnerstag 20.12.18
Metcon (AMRAP – Reps)
as long as possible
1min: 1 Burpee + 1 Hang Power Clean 30/43kg ¦ RX+: 35/50kg
2min: 2 Burpee + 2 Hang Power Clean 30/43kg ¦ RX+: 35/50kg
3min: 3 Burpee + 3 Hang Power Clean 30/43kg ¦ RX+: 35/50kg
etc.
Freitag 21.12.18
Metcon (Time)
30 DB Deadlifts 20/30kg ¦ 30/45kg
30 DB Push press 20/30kg ¦ 30/45kg
30 DB alt. reverse FR Lunges 20/30kg ¦ 30/45kg
30 DB Hang Power Clean 20/30kg ¦ 30/45kg
30 Devils Press 20/30kg ¦ 30/45kg
30 DB Thruster 20/30kg ¦ 30/45kg
Samstag 22.12.18
Metcon (Time) in Teams of 2
60kcal bike / row
150 deadlifts 30/40kg ¦ RX+: 40/60kg
60kcal bike / row
120 hang power cleans 30/40kg ¦ RX+: 40/60kg
60kcal bike / row
90 front squats 30/40kg ¦ RX+: 40/60kg
60kcal bike / row
60 push jerks 30/40kg ¦ RX+: 40/60kg
60kcal bike
