CrossFit® SG Hannover - Wülfel

Samstag 03.07

wod

25 min amrap

5 burpee ring/bar muscle ups
10 toes to bar
400 m run

core work

4 rounds // 1 min work : 1 min rest

forearm plank

Freitag 02.07

wod

every 2:30 min for 5 rounds

6 strict press
+ 6 push press

note: sets need to be unbroken

8 rounds // intervall

every 2 min

12/9 cal row
10 alternating devil press

Donnerstag 01.07

wod

every 2:30 min for 5 rounds

8 deadlifts (dead stop ; 3 sec pause over knee)

5 rounds // 3 min work : 1 min rest

10 power sntaches
10 overhead squats
me burpees over bar

Mittwoch 30.06

wod

functional bodybuilding

4 strict pull ups
6 strict ring dips
8 pistol squats

6 rounds // for time

8 one arm kb oh lunge right side
8 one arm kb oh lunge left side
16 russian kb swings