CrossFit® SG Hannover - Wülfel

Freitag 25.06

wod

every 2:30 min for 4 rounds

8 strict press
+ 16 pull aparts

for time // 30 - 25 - 20 -15 - 10 - 5

wallballs
russian kb swings
toes to kb

non-equipped wod

every 2 min for 8 rounds

12 down ups
me air squats

Donnerstag 24.06

wod

every 2:30 min for 5 rounds

2 deadlifts (dead stop ; 2 sec pause over knee)

5 rounds // 3 min intervall

8 frontsqauts
8 pull ups
me box jumps

non-equipped wod

2 rounds

2 km run

note: 3 min rest between rounds.
try to increase your speed in the secound round

Mittwoch 23.06

wod

handstand push up work

6 rounds // rest 1:1

6 deadlifts
6 hang power cleans
6 push jerks
6 burpees over bar

non-equipped wod

8 rounds

4 wall walks
8 table rows
12 jumping lunges

wod

gymnastics conditioning

3 sets

x toes to bar
15 sec rest
x toes to bar
15 sec rest
x toes to bar
60 sec rest

note: try to stay consistent with the reps

for time // chipper

60/45 cal row (10 sec work // 20 sec rest)
60 wallballs
60 alternating db sntaches

non-equipped wod

15 min amrap

10 push ups
15 burpee high jump
20 high jumps