Programm: 01.10-07.10.2018

Unser WOD-Programm für diese Woche. Diese Woche startet dem Programm, gibt alles! Viel Spaß 😉 !

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Montag, 01.10.2108

Metcon

For time:

Row, 1000 m
50 Alternating Dumbbell Squat Snatches, 20/15 Kg
Row, 750 m
35 Alternating Dumbbell Squat Snatchess, 20/15 Kg
Row, 500 m
20 Alternating Dumbbell Squat Snatches, 20/15 Kg

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Dienstag, 02.10.2018

Metcon 

5 rounds , 2 min rounds for reps:

15/12 Pull-ups
Max reps in time remaining, Double Unders

Rest 3 mins

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Mittwoch, 03.10.2018

Complex

15 Min to a 1 RM:

Deadlift + Hang Clean + Hang Clean & Jerk
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Donnerstag, 04.10.2018

Metcon 

5 rounds á 5 min AMRAP:

60 AbMat Sit-ups
then in the remaining time max Wallballs 30/20 Lbs

Rest 2 min

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Freitag, 05.10.2018

Partner Work
10k Row For Time:

Max Effort 10k Row

In teams of 2, switching every 500m

* Every two minutes, both partners stop

to perform 10 Russian KB Swings 32/24 Kg
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Samstag, 06.10.2018

Roy

5 rounds for time of:

15 Deadlifts, 100/70 Kg
20 Box Jumps, 24/20”
25 Pull-ups

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Sonntag, 07.10.2018

REST DAY OR ACTIVE RECOVERY
AND
GOLD MEMBERS: BARBELL CLUB