CrossFit® SG Hannover - Wülfel

Dienstag 05.10

gymnastics conditioning

3 sets

x toes to bar or pull ups
20 sec rest
x toes to bar or pull ups
20 sec rest
x toes to bar or pull ups
40 sec rest

wod

for time // 20 - 18 - 16 ... - 2

wallballs

15/12 cal row after wallballs

Montag 04.10

strength

every 2 min for 6 rounds

8/6/4/4/2/2 deadlifts (dead stop; own tempo)

wod

8 rounds // intervall

every 2:30 for 8 rounds

30/24 cal row
me burpee box jump overs

Sonntag 03.10

wod

25min amrap // steady pace

60/40 cal row
50 deadlifts
40/30 cal row
30 frontsquats
20/15 cal row
10 thruster

core work

2 rounds

20 sec leg raises over db
20 sec rest
20 sec weighted straight leg sit ups
20 sec rest
20 sec forearm plank
40 sec rest

Samstag 02.10

gymnastics conditioning

20 kipping handstand push ups

rest 1:1

15 kipping handstand push ups

rest 1:1

10 kipping handstand push ups

rest 1:1

5 kipping handstand push ups

wod

20 min row for cal

at min 0/2/4/6/8

8 burpees over rower

at min 10/12/14/16/18

15 box jumps

lets get a grip

3 sets

1 min plate pinch hold