Autor: CFMZ Kids

Donnerstag, 16. Januar 2020

Strength

5-7 rds x 2-3 reps

Atlas Stone Lift or DL
Kettlebell Z-Press

add weight each round

 

WOD

„Nancy“

5 Rounds for time of:
400m run
15 Overhead Squats, 42,5/30kg

Dienstag, 14. Januar 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:
Dumbbell Push Press
Calories, bike

15-12-9 reps for time of:
Ring Dips, strict
Calories, bike

12-10-8 reps for time of:
Pull-ups, chest-to-bar
Calories, bike

*Rest 5 minutes between workouts. 
Men: 2 x 22,5 DB 
Women: 2 x 17,5 DB