Programm: 24.09-30.09.2018

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

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Montag, 24.09.2018

A: Gross Strength
Push Press (12 Min to a 1RM)
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B: GPP
10 Rounds

:30 PSN 35/25 Kg
:30 PCL&J
:30 Bar Facing Burpee
Rest 1:00

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C: Accessory
AMRAP  7

3 HSPU
6 Pistols (1/1 x 3)

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Dienstag, 25.09.2018

A: Gross Strength
Sumo Deadlift (12 Min to a 1RM)
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B: GPP
“Cindy”
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

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Mittwoch, 26.09.2018

A: Gross Strength
Overhead Squat (15 Min to a 1RM)
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B: GPP
3 Rounds For Time of:

50 Deadlifts 60/40 Kg
25 S2O

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Donnerstag, 27.09.2018

A: Gross Strength
Bench Press (15 Min to a 1RM)
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B: GPP
8 Rounds For TIme:

250/200 Meters Row/Ski Erg
4 Squat Snatches 60/40 Kg
4 C2B Pull-Ups

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Freitag, 28.09.2018

A: Gross Strength
Back Squat (15 Min to a 1RM)
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B: GPP
For Time:

100 American Swings 24/16 Kg
75 Wallballs 20/14 Lbs
50 American Swings
25 Wallballs 20/14 Lbs

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Samstag, 29.08.2018

A: Gross Strength
A.1: Power Clean (10 min to a 20RM)
Rest 3 min then….
A.2: Front Squat (15 Min to a 1RM)
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B: GPP
AMRAP 25

In teams of 2

Partner A does:
12-9-6
Assault Bike Calories
Handstand Push-Ups

Partner B does:
Max Reps Sandbag Over the Fence
30/24″ Box 70/40 Kg

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Sonntag, 30.09.2018

REST DAY OR ACTIVE RECOVERY
OR
GOLD MEMBERS: BARBELL CLUB