Autor: CFMZ Kids

Donnerstag, 11. April 2019

Oly Lifting

7 x 1 Push Jerk

 

WOD

For Time
200 m Run
20 Thruster
200 m Run
20 Sumo Deadlift High Pulls
200 m Run
20 Push Jerks
200 m Run
20 Overhead Squats
200 m Run
20 Front Squats

weight: 42.5/30 kg

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Mittwoch, 10. April 2019

Oly Lifting

7 x 5 Snatch Pull von Box

6 x 3 Snatch Push Jerk

 

WOD

10′ AMRAP
250/200 m Row
10 Push Presses
10 Front Rack Lunges

weight: 45/30 kg

Sonntag, 07. April 2019

Strength

Back Squat
1 x 3 @ 70 %
1 x 3 @ 80 %
1 x 3+ @ 90 %

Then:
10 x 10 strict Dips
60“ Rest between sets

 

WOD

EMOM for 30 Min.

1: 10/7 cal Assault Bike
2: 20 Goblet Squats
3: 25 Pushups
4: 15 Box Jump Overs
5: 30“ Front Leaning Rest on Rings

Samstag, 06. April 2019

Oly Lifting

Every 90 seconds for 12′: 1 Squat Clean & Jerk

 

WOD

Partner WOD
For Time
400 m Run
50 Pullups
400 m Run
50 Overhead Squats
400 m Run
50 Thruster
400 m Run
50 Burpees over bar
400 m Run

weight: 42.5/30 kg
Run together, split exercises evenly