Programm: 10.09.-16.09.2018

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

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Montag, 10.09.2010

A: Applied Strength
Split Jerk (20×1 OTM)
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B: GPP
For Time:

250/200m Row
10,9,8,7,6,5,4,3,2,1
Squat Clean 75/52.5 Kg

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Dienstag, 11.09.2018

A: Applied Strength
Power Clean (20×1 OTM)
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B: Gross Strength
Shoulder Press (5×10 E3M @ 75%)
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C: GPP
Every Minute On the Minute for 12 Minutes:

5 Thrusters 60/40 Kg
5 Chest-To-Bar Pull-Ups

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Mittwoch, 12.09.2018

A: Applied Strength
A1: Snatch Grip Panda Pull (5×2 OTM)
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A2: Snatch Balance (5×1 OTM)
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A3: Snatch (10×1 OTM )
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B: GPP
For Time:

Run 1 Mile
50 Toes-To-Bar
50 American Swings 24/16 Kg
50 Ring Push-Ups
50m KB OH Walking Lunges 24/16 Kg

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Donnerstag, 13.09.2018

A: GPP
“Fran”
21-15-9
Thrusters, 95# / 65#
Pull-ups

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Freitag, 14.09.2018

A: Applied Strength
PSN + SNBAL + SN (20×1 OTM – Skill Development)
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B: Gross Strength
Sumo Deadlift (10×3 OTM @ 85%)
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C: GPP
:45/:15 x 12 Intervals, cycling through:

Burpees
Abmat Sit-ups
Slamball Squat Clean 15/12 Kg

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Samstag, 15.09.2018

A: Gross Strength
A1: Front Squat (10×2 OTM @ 90%)
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A2: Back Squat (5×3 E3M @ 90%)
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B: GPP
Partner WOD P1/P2

For time:

Row 100M P1/P2 until you reach 2000M
Assault Bike: 20/15 Cal P1/P2 to until you reach 4000M
Air Squat: 10/10 until you reach 200
Lateral Burpee Box Jump Over 24/20″ 5/5 until your reach 100

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Sonntag, 16.09.2018

REST DAY OR ACTIVE RECOVERY
OR
GOLD MEMBERS: BARBELL CLUB