Programm: 03.09.-09.09.2018

Das aktuelle WOD-Programm für diese Woche findet ihr hier. Viel Spaß!

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Montag, 03.09.2018

A: Applied Strength
HPSN + OHS + SN (20X1)
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B: GPP
For Time:

30 Hang Squat Cleans 60/40 Kg
30 Bar Facing Burpees
30 Shoulder-To-Overhead 60/40

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C: Accessory
OTM 10:

8 Double KB Swings 24/16 Kg
8 Ring Push-Ups

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Dienstag, 04.09.2018

A: Applied Strength
Clean and Jerk (20×1 OTM)
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B: GPP
AMRAP 10

6 Alternating DB Snatches 35/25 Kg
9 Burpee Pull-Ups
15 Air Squats

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C: Accessory
AMRAP 7

Turkish Get-Up 1/1 @ 24/16 Kg

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Mittwoch, 05.09.2018

A: Applied Strength
Hang Power Snatch (20×1 OTM)
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B: GPP
3 Rounds For Time:

Run 400m
30 Toes-To-Bar
15 Handstand Push-Ups

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Donnerstag, 06.09.2018

A: Applied Strength
AMRAP 20 min of Complex:

DL/CL/FSQ/J 100/70 Kg

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B: GPP
:20/:10 x 32 Intervals

Thruster 20/15 Kg
Push-Up
AbMat Sit-Up
Box Jump 24″/20″
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Freitag, 07.09.2018

A: Gross Strength
Bench Press (5×2 E3M)
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B: GPP
21, 15, 9 For Time:

Squat Snatch 50/35 Kg
Pull-Up
American Swing 24/16 Kg

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C: Gymnastics
AMRAP 5

5 HSPU
10 Alternating Pistols

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Samstag, 08.09.2018

A: Applied Strength
Clean (20×1 OTM )
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B: Gross Strength
Deadlift (10×2 OTM @ 90%)
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C: GPP
5 rounds for time of:

12 Toes-to-bars
6 DB Burpee Box Step-Over 15/10 Kg 24/20″

Rest 1:30

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Sonntag, 09.09.2018

REST DAY OR ACTIVE RECOVERY
OR
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