WOD
30′ AMRAP
Team of 2
Partner A 100m run
7 Burpees
15 Squats
Partner B row cal
Switch each round
Autor: CFMZ Kids
Samstag, 25. Januar 2020
WOD
As a 2-person team, 6 Rounds for time of:
Partner „A“
250m Row
8 Push Jerks, 60/42,5
Partner „B“
250m Row
8 Push Jerks, 60/42,5
Donnerstag, 23. Januar 2020
Strength
5-7 rds x 2-3 reps
Atlas Stone Lift or DL
Kettlebell Z-Press
add weight each round
WOD
AMRAP 7 minutes of:
7 Hang Power Snatch, 35/25
100m Shuttle Run (50m x 2)
Mittwoch, 22. Januar 2020
Strength
5 x 5 Overhead Squats
add weight each week
WOD
„Christine“
3 Rounds for time of:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps
Dienstag, 21. Januar 2020
Strength
5-7 rds x 2-3 reps
Barbell Shrugs
Barbell Rollouts
Weighted Pullups
add weight each round
WOD
AMRAP 12 minutes of:
30 Double-unders
10 Burpees
3 Bar Muscle-ups
Sonntag, 19. Januar 2020
WOD
A) Tabata
Pullups
Pushups
Squats
Situps
B) Burpee Ladder
3-6-9-12-15-18-21-24-27-30
Samstag, 18. Januar 2020
WOD
as a 2-person team, for time:
150 Wallball Shots, 20/14
150 Power Cleans, 95/65
if you don’t have a partner do
5 Rounds for time of:
15 Wallball Shots, 9/6
15 Power Cleans, 42,5/30kg
