Programm: 27.08.-02.09.2018

Das aktuelle WOD-Programm für die kommende Woche. Viel Spaß!

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Montag, 27.08.2018

A: Applied Strength
Snatch + Clean & Jerk  (15x 1+1 OTM – Work Up )
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B: Gross Strength
Front Squat (10×3 OTM – Work Up)
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C: GPP
21, 15, 9 Reps For Time Of:

Deadlift 100/70 Kg
Thursters 60/40 Kg

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Dienstag, 28.08.2018

A: Applied Strength
Clean (20 min to a 1RM of the day)
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B: Gross Strength
Sumo Deadlift (10 min to a 20RM)
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C: GPP
AMRAP 15

7 Pull-Ups
14 Ring Push-Ups
22 Jumping Lunges

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Mittwoch, 29.08.2018

A: Applied Strength
BTN Split Jerk + Split jerk  (15×1 OTM – Work Up)
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B: Gross Strength
Overhead Squat (5×2 E2M – Work Up)
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C: GPP
21, 15 and 9 Reps For Time Of:

SDHP 50/35 Kg
DB S2O 20/15 Kg

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Donnerstag, 30.08.2018

A: Gross Strength
Push Press (10×1 OTM )
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Power Clean (5×3 E2M – Touch and Go)
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B: GPP
Every Minute On the Minute for 15 Min:

10 American Swings 24/16 Kg
10 Wallballs 20/14 Lbs 10/9′

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Freitag, 31.08.2018

A: Applied Strength
Snatch (15×1 OTM – Work Up)
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B: Gross Strength
Back Squat (5×10 E2M )
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C: GPP
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 for time:

C&J 75/55 Kg
HSPU

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Samstag, 01.09.2018

A: Gross Strength
Bench Press (5×12 E3M)
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B: GPP
AMRAP 20, Alternating with a patner

12 Front Rack Lunges 50/35 Kg
9 Thrusters 50/35 kg
6 Power Snatches 50/35 kg

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Sonntag, 02.09.2018

ACTIVE REST DAY OR REST OR
OR
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