CrossFit® SG Hannover - Wülfel

Montag 14.09

wod strength

every 2 min for 6 rounds

8 backsquats

12 min strict pull up work

wod classic

10 min amrap

10 wallballs 9/6
10 wallball sit ups 9/6

3 min rest

10 min amrap

10/7 cal row
10 russian kb swings 24/16

30 min amrap

10 squat cleans 50/35
60/45 cal row/ski
or 45/36 cal air bike
or 1500/1200 m bike

10 squat cleans 60/42,5
60/45 cal row/ski
or 45/36 cal air bike
or 1500/1200 m bike

10 squat cleans 70/50
60/45 cal row/ski
or 45/36 cal air bike
or 1500/1200 m bike

10 squat cleans 80/55
60/45 cal row/ski
or 45/36 cal air bike
or 1500/1200 m bike

me squat cleans 90/60

Samstag 12.09

8 min amrap

8 toes to bar
8 burpee box jumps

2 min rest

8 min amrap

15/12 cal row/ski
or 12/9 cal air bike
or 375/325 m bike
30 double unders

2 min rest

8 min amrap

8 push ups
16 airsquats
24 sit ups

Freitag 11.09

double under practice

4 x 8 im supersatz

4 barbell push press
+ 4 power jerk

8 filly push press right
+ 8 filly push press left
(kb push press, db frontrack
hold in the other hand)

tc:15 min / 5 rounds

buy in 50 pistol squats

7 kb thruster right arm 24/16
7 kb thruster left arm 24/16
14 alternating db devil power clean 22,5/15