Strength:
5-7 rds x 2-3 reps
Barbell Shrugs
Barbell Rollouts
Weighted Pullups
add weight each round
WOD
15-12-9 reps for time of:
Squat Clean Thruster, 60/47,5
L-sit Pull-up
Autor: CFMZ Kids
Mittwoch,11. März 2020
Strength:
5-7 rds x 2-3 reps
Atlas Stone Lift or DL
Kettlebell Z-Press
add weight each round
WOD
„DT“
5 Rounds for time of:
12 Deadlifts, 70/47,5
9 Hang Power Cleans,
6 Push Jerks
Dienstag, 10. März 2020
Strength:
5 x 5 Overhead Squats
add weight each week
WOD
10 Rounds on the 3-minute of:
12/8 Calories, Bike
Sonntag, 08. März 2020
WOD
In teams of two, with only one person working at a time
100 KB-Swings (32/24 kg)
400 m Run
100 Barbell Thruster (20/15 kg)
400 m Run
100 Pullups
400 m Run
100 Barbell Thruster
400 m Run
100 KB-Swings
Both athletes perform the run at the same time.
Samstag, 07. März 2020
Team WOD
For Time
1/1 DU/Thruster
2/2 DU/Thruster
3/3 DU/Thruster
4/4 DU/Thruster
5/5 DU/Thruster
5 Burpees
6/6 DU/Thruster
7/7 DU/Thruster
…
10/10 DU/Thruster
10 Burpees
11/11 DU/Thruster
…
15/15 DU/Thruster
15 Burpees
16/16 DU/Thruster
…
20/20 DU/Thruster
20 Burpees
Partner A macht 1/1, dann Partner B 1/1, dann Partner A 2/2, usw.
Weight: 30/20 kg
Donnerstag, 05. März 2020
Strength:
5-7 rds x 2-3 reps
Barbell Shrugs
Barbell Rollouts
Weighted Pullups
add weight each round
WOD
3 Rounds for time of:
400m run
3 Rounds of „Cindy“
Mittwoch, 04. März 2020
Strength:
5-7 rds x 2-3 reps
Atlas Stone Lift or DL
Kettlebell Z-Press
add weight each round
WOD
For time:
400m run
15 Clean & Jerks, 60/42,5
3 Rope Climbs
400m run
12 Clean & Jerks
2 Rope Climbs
400m run
9 Clean & Jerks
1 Rope Climb
