Autor: CFMZ Kids

Samstag, 28. September 2019

WOD

In teams of two, alternating every task, perform 12 rounds for time of:
400 Meter Run
21 Kettlebell Swings (24/16 kg)
12 Pull-Ups

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Donnerstag, 26. September 2019

WOD
Complete as many rounds and reps as possible in 15 minutes of:
12 Kettlebell Swings (32/24 kg)
6 Strict Pull-Ups
6 Strict Handstand Push-Ups

Rest 5 minutes, and when the running clock reaches 20:00…

then
Four rounds for time of:
400 Meter Run
12 Pull-Ups
12 Dumbbell/Kettlebell Push Press (22.5/15 kg)

Mittwoch, 25. September 2019

Oly Lifting
Every 90 seconds, for 15 minutes (10 sets) of:
Slow Pull Snatch x 1 rep

For the slow pull snatch, the barbell should be lifted at half-speed from the floor to the low thigh, then accelerate the barbell as quickly as possible through the middle to perform a full snatch.

 

WOD
Complete as many rounds and reps as possible in 10 minutes of:
10 Double-Unders
1 Power Snatch (50/35 kg)
20 Double-Unders
2 Power Snatches
30 Double-Unders
3 Power Snatches
…and so on, following the pattern for 10 minutes.

Dienstag, 24. September 2019

Strength

Four sets of:

2 Tempo Front Squats + 4 Front Squats

Rest 2-3 minutes

Perform the first 2 front squats at a tempo of 42X1, then immediately after perform 4 squats without any tempo restriction – focus on speed of the concentric.

 

WOD

Three rounds for time of:

30 Wall Ball Shots (9/6 kg)

15 Dumbbell Burpee Box Step-Overs (2 x 22.5/2 x 15 kg)

Mittwoch, 18. September 2019

WOD
Every minute, on the minute, for 16 minutes (4 sets of each) for Max Reps/Cals:
Minute 1 – Rowing (for calories)
Minute 2 – Strict Handstand Push-Ups
Minute 3 – Bar Muscle-Ups
Minute 4 – 30-Second Front Leaning Rest on Rings
(use the 30 seconds after your front leaning rest to note number of cals/reps achieved in the first 3 stations)

Dienstag, 17. September 2019

Strength
Every 2 minutes, for 12 minutes (6 sets) of:
Tempo Bench Press x 5 reps @ 21X1

Use the first 3-4 sets to build to the heaviest load you can handle for the final 2-3 sets.

 

WOD
Complete as many rounds and reps as possible in 15 minutes of:
45 Double-Unders
30 Push-Ups
15 Chest-to-Bar Pull-Ups