Programm: 08.10-14.10.2018

Unser WOD-Programm für diese Woche. Gibt alles! Viel Spaß 😉 !

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Montag, 08.08.2108

Gross Strength

 Back Squat
12 Min to a 20RM – Make a PR
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GPP

3 Rounds For Time:
50/40 Assault Bike Calories
25 Pull-Ups
400m Run

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Accessory

AMRAP 10 Min

45 Banded Kneeling Hip Thrusts
45 V-Ups

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Dienstag, 09.08.2108

Gross Strength
Deadlift (5×12 E3M)
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GPP
Prison Rules 2019
:20 Work x 21 Intervals
:5 Transition TimePower Santch 35/25 Kg
Thruster
Bar Facing Burpee
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Accessory
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Dumbbell Z Press 10/5 Kg
Dumbbell Reverse Flies
25 Double Unders
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Mittwoch, 10.08.2108

Gross Strength
Front Squat
5×3 E3M
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GPP

AMRAP 15

10 Alternating DB Snatch 22.5/17.5 Kg
12 Toes-To-Bar
15 Box Jumps 24/20″

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Accessory
00:50/00:10 Work/RestBarbell Skull Crushers
Barbell Narrow Grip Press
DB Goblet Tricep Extension
Box Dips
Banded Tricep Extensions
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Donnerstag, 11.08.2108

Gross Strength
 Sumo Deadlift
5×3 E3M
PR
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GPP

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 for time:

Power Snatch 50/35 Kg
Wall Ball 20/14 Lb
Ring Push-Up

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Accessory

AMRAP 12

Bulgarian Split Squat 10/10 12/8 Kg
Single Leg Box Step-Up 8/8 12/8Kg
Pistols 6/6 (No weight, no alternating)

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Freitag, 12.08.2108

Gross Strength
Push Press
(5×10 E3M @ 70%)
Same load accross
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GPP

AMRAP 15 Minutes

Partner WOD P1/P2/P3

P1: Burpee: 10 (Pace)
P2: American Swing (24kg/16kg) Score
P3: Slamball (12/8 Kg) Score

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Samstag, 13.08.2108

Gross Strength
Push Press
5×10 E3M @ 70%
Same load accross
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GPP

AMRAP 15 Minutes

Team WOD P1/P2/P3

P1: Burpee: 10 (Pace)
P2: American Swing (24kg/16kg) Score
P3: Slamball (12/8 Kg) Score