Donnerstag, 13. Dezember 2018

Strength

Front Squat

1 x 8 @ 70% + 1-2.5 kg
1 x 5 @ 75% + 1-2.5 kg
1 x 3 @ 80% + 1-2.5 kg
1 x 2 @ 85% + 1-2.5 kg
1 x 1 @ 90% + 1-2.5 kg

Dumbbell Press

1 x 8 @ 70% + 1-2.5 kg
1 x 5 @ 75% + 1-2.5 kg
1 x 3 @ 80% + 1-2.5 kg
1 x 2 @ 85% + 1-2.5 kg
1 x 1 @ 90% + 1-2.5 kg

 

WOD

10′ AMRAP
run 200 m
20 Wallballs

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Mittwoch, 12. Dezember 2018

Strength

Snatch

1 x 8 @ 70% + 1-2.5 kg
1 x 5 @ 75% + 1-2.5 kg
1 x 3 @ 80% + 1-2.5 kg
1 x 2 @ 85% + 1-2.5 kg
1 x 1 @ 90% + 1-2.5 kg

Pullups

1 x 8 + 1-2.5 kg
1 x 5 + 1-2.5 kg
1 x 3 + 1-2.5 kg
1 x 2 + 1-2.5 kg
1 x 1 + 1-2.5 kg

 

WOD

5 RFT
30 Double-Unders
10 Shoulder to Overhead (42.5/30 kg)

Dienstag, 11. Dezember 2018

Strength

Back Squat

1 x 8 @ 70% + 1-2.5 kg
1 x 5 @ 75% + 1-2.5 kg
1 x 3 @ 80% + 1-2.5 kg
1 x 2 @ 85% + 1-2.5 kg
1 x 1 @ 90% + 1-2.5 kg

Strict Press

1 x 8 @ 70% + 1-2.5 kg
1 x 5 @ 75% + 1-2.5 kg
1 x 3 @ 80% + 1-2.5 kg
1 x 2 @ 85% + 1-2.5 kg
1 x 1 @ 90% + 1-2.5 kg

 

WOD

For Time
20 Power Cleans (70/47.5 kg)
20 Burpee Box Jump Overs
20 Power Cleans (70/47.5 kg)