Kraftzirkel:
3-5 rounds of
3 Hang Power Snatch
2-10 strict Ring Dips
3-10 Dragonflys
WOD
5 RFT
27 Air Squats
15/12 cal Row
15 KB-Swings (24/16 kg)
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Dienstag, 10. Juli 2018
Oly Lifting: Clean & Jerk
WOD
12′ AMRAP
12/9 cal Row
30 Air Squats
12/9 cal Row
15 Dumbbell Push Press (17,5/12,5 kg)
Montag, 09. Juli 2018
Kettlebell-WOD
Sonntag, 08. Juli 2018
WOD „Iron Lung“
4′ AMRAP
27/20 cal Row
27 Wallballs (9/6 kg)
27 C2B Pullups
- Rest 4 Min.
4′ AMRAP
21/15 cal Row
21 Wallballs
21 T2B
- Rest 4 Min.
4′ AMRAP
15/10 cal Row
15 Wallballs
15 Pullups
Samstag, 07. Juli 2018
Kraftzirkel:
3-5 rounds
3 Hang Power Clean
2-10 strict HSPU
3-10 strict Toes2Bar
WOD
Teams of 3, 25′ AMRAP
20/15 cal Row
7 Box Jumps
7 C2B Pullups
Score is cal rowed per team. Once partner A is off the rower, Partner B jumps on, once B completed, C jumps on.
Donnerstag, 05. Juli 2018
Oly Lifting: Snatch
WOD
5 RFT
1′ cal Bike
1′ Wallballs (9/6 kg)
1′ Double Unders
1′ Rest
Mittwoch, 04. Juli 2018
Kraftzirkel:
3-5 rounds of
3 Hang Power Snatch
2-10 strict Ring Dips
3-10 Dragonflys
WOD
20′ AMRAP
3 Kettlebell Swings (24/16 kg)
3 Handreleased Pushups
3 cal row
add 3 reps/cal each round
