Skill
Rope Climb / Core Stability
WOD
For time:
100 double-unders
21 front squats
21 push presses
100 double-unders
15 front squats
15 push presses
100 double-unders
9 front squats
9 push presses
52,5/35kg
Mittwoch, 27. April 2022
Kraftzirkel
7×3
Deadlift
Weighted Ring Dip
Wallwalks
WOD
5 rounds for time of:
21-cal row
12 burpee box jump-overs
1 legless rope climb
Dienstag, 26. April 2022
BBG
5 x Thruster/push press/split jerk
WOD
30 toes-to-bars
1.5-mile run
30 toes-to-bars
1.5-mile run
Donnerstag, 21. April 2022
Skill
Rope Climb / Core Stability
WOD
In 15 minutes, complete as much as possible of:
1 deadlift 125/82,5kg
50-m row
2 deadlifts
100-m row
3 deadlifts
150-m row
4 deadlifts
200-m row
Etc.
Mittwoch, 20. April 2022
Kraftzirkel
7×3
Deadlift
Weighted Ring Dip
Wallwalks
WOD
50-35-20 reps for time of:
Wall balls 9/6kg
Pull-ups
Beginner Option:
25-15-10 reps for time of:
Wall balls
(Jumping) pull-ups
Dienstag, 19. April 2022
BBG
5 x 3 Pos Clean + 1 Jerk
WOD
Complete as many rounds as possible in 10 minutes of:
3 overhead squats 52,5/35kg
30 double-unders
6 overhead squats
30 double-unders
9 overhead squats
30 double-unders
…
Donnerstag, 14. April 2022
Skill
Rope Climb / Core Stability
WOD
Barbara
5 rounds, each for time, of:
20 pull-ups
30 push-ups
40 sit-ups
50 squats
Mittwoch, 13. April 2022
Kraftzirkel
7×3
Deadlift
Weighted Ring Dip
Wallwalks
WOD
3 rounds for time of:
Row 500 meters
21 burpees
Run 400 meters
Dienstag, 12. April 2022
BBG
5 x 3 Pos Snatch
WOD
5 rounds for time of:
20 wall-ball shots 9/6kg
10 deadlifts 100/70kg
Donnerstag, 07. April 2022
Skill
Rope Climb / Core Stability
WOD
3 rounds for time of:
100 double-unders
50 dumbbell snatches 15/25kg
25 pull-ups
CrossFit Mainz 