CrossFit® SG Hannover - Wülfel

Montag 11.10

strength

every 2 min for 6 rounds

6/4/2/2/1/1 backsquat (own tempo)

wod

chipper // for time

80/60 cal row (15 sec on : 15 sec off)
60 wallballs
40 double db box step overs
20 devil press
1 block run

Sonntag 10.10

wod

30 min amrap

20 power cleans
40/30 cal row
15 power cleans
40/30 cal row
10 power cleans
40/30 cal row
5 power cleans
40/30 cal row
me power cleans

note: increase weight every round

Samstag 09.10

gymnastics conditioning

5 min amrap

kipping handstand push ups

wod

20 min amrap

5 pull ups
10 push ups
15 air squats
20/15 cal row

lets get a grip

5 min amrap

double db hold

Freitag 08.10

strength

every 2 min for 6 rounds

8/6/4/4/2/2 backsquats (own tempo)

wod

for time

1500/1200 m row
2 min rest
1000/800 m row
1 min rest
500/400 m row