Autor: CFMZ Kids

Donnerstag, 12. März 2020

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

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

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

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