by  in WOD

Mittwoch, 20.03.2019

In teams of 2
2000m row
40 2x DB front squats 22.5/15kg
60 kb swings 32/24 kg (russian)
80 2xDB S2O 22.5/15kg
60 kb swings 32/24 kg (russian)
40 2x DB front squats 22.5/15kg DB
2000m row

*split reps euqally

TC35 min

CrossFitMittwoch, 20.03.2019

 by  in WOD

Dienstag, 19.03.2019

Strenght
every 4 min for 20 min
3 back squats @80%
500/400m row

3 rounds of
1 min max DL 155/105lbs
1 min max double unders
1 min plank
1 min rest

Conditioning
21- 18-15-12-9-6
Burpees
150m farmers carry 2×22.5/15kg
12-10-8-6-4-2
wall climbs
TC 40

CrossFitDienstag, 19.03.2019

 by  in WOD

Montag, 18.03.2019

WOD:
Squat snatch @ 70%
3-3-3-3-3
*same weight all sets and no fails

5 rounds for time
12 t2b
12 OHS 95/65 lbs
TC 10 min

Finisher:

30 strict pull ups for quality

CrossFitMontag, 18.03.2019