WOD
3 rounds for max reps, working 1 minute on/1 minute off
Row for calories
Burpees
KB-Swings (24/16 kg)
Assault Bike or SkiErg for calories
C2B Pullups
Autor: CFMZ Kids
Samstag, 28. März 2020
WOD
In pairs working 1 minute on/1 minute off complete 12 rounds (=24 min) = 6 rounds each for max total reps
7 T2B
7 Power Snatches (50/35 kg)
AMRAP Burpees over the bar
Donnerstag, 26. März 2020
Strength:
5-7 rds x 2-3 reps
Barbell Shrugs
Barbell Rollouts
Weighted Pullups
add weight each round
WOD
21-15-9 reps for time of:
Burpees
Knees-to-elbows
Mittwoch, 25. März 2020
Strength:
5-7 rds x 2-3 reps
Atlas Stone Lift or DL
Kettlebell Z-Press
add weight each round
WOD
3 Rounds of:
1 minute of Power Cleans, 60/47,5
3 minutes of Rest
1 minute of Push Press,
3 minutes of Rest
1 minute of Clean & Jerks,
3 minutes of Rest
Dienstag, 24. März 2020
Strength:
5 x 5 Overhead Squats
add weight each week
WOD
In a 7 minute window:
Max meters, dumbbell or Kettlebell lunge
22,5/15 or 24/16kg
Sonntag, 22. März 2020
WOD
5 rounds of 3 minutes of
10 Front Squats
10 Box Jumps
row for max calories
rest 3 minutes between rounds
Samstag, 14. März 2020
Team WOD
For Time
1000 m row
100 Pull-ups
1000 m row
100 Wall Ball Shots 9/6
1000 m row
100 Kettlebell Swings 24/16
1000 m row
100 Slam Balls 15/10
1000 m row
100 Burpees
