Strength:
5-7 rds x 2-3 reps
Atlas Stone Lift or DL
Kettlebell Z-Press
add weight each round
WOD
Death by:
Dumbbell or Kettlebell Thruster
22,5/15 or 24/16
Autor: CFMZ Kids
Dienstag, 18. Februar 2020
Strength:
5 x 5 Overhead Squats
add weight each week
WOD
2 Rounds for time of:
800 m run
30 V-ups
8 Rope Climbs
Sonntag, 16. Februar 2020
WOD
For Time
run 400 m
15 Clean & Jerk (70/50 kg)
run 400 m
30 T2B
run 400 m
45 Wallballs (9/6 kg)
run 400 m
45 KB-Swings (24/16 kg)
run 400 m
30 Ring Dips
run 400 m
15 Front Rack Lunges (70/50 kg)
run 400 m
Samstag, 15. Februar 2020
Partner WOD
For Time
100 cal row
100 KB Swings 24/16
80 cal row
100 KB Clean 24/16
60 cal row
100 KB C&J 24/16
40 cal row
100 KB Squats 24/16
20 cal row
100 KB Snatch 24/16
only 1 Partner works at a time
Donnerstag, 13. Februar 2020
Strength:
5-7 rds x 2-3 reps
Atlas Stone Lift or DL
Kettlebell Z-Press
add weight each round
WOD
3 Rounds:
21 Wallballs
14 Handstand Push-ups
7 Deadlifts, 142,5/92,5 kg
Mittwoch, 12. Februar 2020
Strength:
5 x 5 Overhead Squats
add weight each week
WOD
For time:
50 Burpee Pull-ups
For time:
50 Burpee Box Jump Overs,
For time:
50 Bar-facing Burpees
*Rest 5 minutes between each
Dienstag, 11. Februar 2020
Strength:
5-7 rds x 2-3 reps
Barbell Shrugs
Barbell Rollouts
Weighted Pullups
add weight each round
WOD
5 Rounds for time of:
15 Kettlebell Swings, 32/24 kg
15 Burpees
