by  in WOD

Montag, 23.07.2018

Strenght class

15 alt. min emom
a) 10 Backsquats @60%
b) 20 push ups
c) 50s easy row

5min rest

15 min alt. Emom
a) 10 benchpress @60%
b) 20 air squats
c) 50s easy bike

Finisher:
2min wallsit+ 20ghd situps
*performed as a superet, start one minute apart

CrossFitMontag, 23.07.2018

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Samstag, 21.07.2018

Team wod
400m run (both)
50 DL 185/135 lbs
400m run(both)
50 wallballs 20/14
400m run (both)
50 DL 225/155 lbs
400 m run (both)
50 wallballs
400 m run

*both athletes are running at the same time. Reps can be splitte anyhow

TC 35 min

CrossFitSamstag, 21.07.2018

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Freitag, 20.07.2018

5 supersets of:
5 high boxjumps + 3 max distance broad jumps

Wod
For Time
20 burpee boxjumps
30 pullups
40 cal row

TC 10min

Finisher
2 rounds
10 T2B
20 situps
1min plank

CrossFitFreitag, 20.07.2018

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Donnerstag, 19.07.2018

Strenght class
DB push press (2 DB)
10-10-10-10

Wod
22-16-10
Barbell sit up
alt. DB snatch 50/35

Singel arm DB shrug
3x 8-12

Finisher
Tabata 2xKB overhead hold
*10 s rest in front rack position. No setting down of the KB`s. Pick a light weight

CrossFitDonnerstag, 19.07.2018

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Mittwoch, 18.07.2018

Benchmark
Front squat
every 2 min for 12 min:
2 frontsquats with a 2s pause in the bottom position

„KALSU“

For Time
100 Thruster 135/95
*start every min with 5 burpees

TC 21min

Scale weight so you can do min. 5 thruster every minute!

CrossFitMittwoch, 18.07.2018

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Dienstag, 17.07.2018

Gymnastics
Warm up wod:
3 rounds of gymnastic swimming

15 min emom alt. betwenn A/B/C
A: 5 kipping HSPU + 20s Handstandhold

B: 5 strict pullups+ 20s chin over bar hold

C: 5 ring dips + 20s top of ring hold

Finisher:
3 supesets of 20 s hanging L-Sit + 30 mountain climbers + 30s supermanhold

Conditioning

8 x 4 min on/ 1min off
15 burpees
15 sit ups
15 boxjumps
15 airsuqats
amrap 10m shuttle run

CrossFitDienstag, 17.07.2018

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Montag, 16.07.2018

Benchpress
6-6-4-4-2-2

For time:
21-15-9
T2B
wallball 20/14 lbs
push ups

TC 11 min

Finisher
8 rounds
15 s hollw hold
15 rest

CrossFitMontag, 16.07.2018