Programm: 05.11.-11.11.2018

Unser WOD-Programm für die kommende Woche. Viel Spaß!

CFA_Insta_16

Montag, 05.11.2018

Gross Strength
Deadlift (3 reps)
Alternating with…
Bench Press (3 Reps)
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GPP
12, 9, 6, 3, Reps For Time Of:

Overhead Squat 70/50 Kg
Chest To Bar Pull-Up

Rx+ = Bar Muscle-Up
Masters 45+ Rx = 55/30 Kg
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Dienstag, 06.11.2018

Gross Strength
Front Squat (5 reps)
Alternating with
Push Jerk (5 Reps)
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GPP
4 Rounds For Time

500m (M) /400m (F) Row or Ski Erg
25 Wallballs 20/14 Lbs

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Mittwoch, 07.11.2018

Gross Strength
Power Clean (2 Reps)
Alternating with
Push Press (2 Reps)
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GPP
For Time

50/35 Handstand Push-Ups
50/35 Pull-Ups
50/40 Pistols
50/35 Toes-To -Bar

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Donnerstag, 08.11.2018

Gross Strength
Back Squat (3 Reps)
Alternating with
Bench Press (3 Reps)
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GPP
AMRAP 20

DL/CL/FSQ/J 90/60 Kg

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Freitag, 09.11.2018

Enjoy an “easy day”, have fun, get to know your Team

Accessory A
For Time
In teams of two:

300 Assault Bike Cal

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Accessory B
3 Rounds For Quality

50 Strict Abmat Sit-Ups
30 Single Leg DB RDL 22.5/20 Kg

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Samstag, 10.11.2018

Gross Strength
Thruster
15 Min to a 2RM
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GPP
6 Rounds for time

50 Double Unders
10 Double DB Hang Power Clean and Jerk 20/15 Kg
10 Slamballs 12/9 Kg

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Sonntag, 11.11.2018

REST DAY OR ACTIVE RECOVERY
OR
GOLD MEMBERS: BARBELL CLUB