Hero-WOD
„Chief Allee“
For Time
Buy-In: 40 Burpees
then 5 rounds of
403 m Row
24 Power Cleans (60/40 kg)
Autor: CFMZ Kids
Donnerstag, 25. Juni 2020
Strength
5 x 5
Zercher Squats
Glute Bridge
WOD
5 RFT
12 Hang Power Clean & Jerks
9 Thruster
6 Power Snatches
Mittwoch, 24. Juni 2020
Oly Lifting
WOD
1′ on / 1′ off
7 Deadlifts
max Burpees over bar until 100 Burpees completed
Dienstag, 23. Juni 2020
Strength
4 rds of
8 Pullups
8 strict Press
15 Side Oblique Crunch
90“ Rest
3′ Rest
4 rds of
8 KB Pendlay Rows
8 KB Z-Press
20 KB Russian Twists
90“ Rest
WOD
150 Pushups for time (T.C. 10′)
Every rest 250 m Row
Samstag, 20. Juni 2020
WOD
Buy-In: 100 Double Unders
Then:
21 Thruster (40/30 kg)
15 Burpees over bar
900 m Row
21 Squat Cleans (60/40 kg)
15 Box Jumps
900 m Row
21 Deadlifts (100/70 kg)
15 8-Counts
900 m Row
Donnerstag, 18. Juni 2020
Strength
5×5
Floor Press
strict Pullups
WOD
4 RFT
200 m Run
10 Power Cleans
20 Double Unders
200 m Run
20 Double Unders
10 Push Press
Mittwoch, 17. Juni 2020
Strength
Find your 5 RM Back Squat
WOD
4 rds for reps
1′ Pullups
1′ Back Squats
1′ Situps
1′ KB Shoulder Press
Dienstag, 16. Juni 2020
Strength
4 rds
8 KB Russian Swings
8 Deadlifts
20 V-Ups
90“ Rest
3′ Pause
4 rds
8 Good Mornings (60/40 kg)
8 KB One Leg Deadlifts
20 Hollow Rocks
90“ Rest
WOD
21-15-9 (10′ Time Cap)
Deadlift (100/70 kg)
KB-Swings (24/16 kg)
Sonntag, 14. Juni 2020
Training am Nachmittag:
Samstag, 13. Juni 2020
WOD
12 rds with 70-80 % BW of
3 Deadlifts
1 Squat Clean
then 6 rds of
3 Man Maker
6 DB Box Step Overs
9 Burpees over DB
12 T2DB
