CrossFit® SG Hannover - Wülfel

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

Dienstag 29.06

wod

gymnastics conditioning

3 sets

90 sec toes to bar
90 sec rest

note: try to stay consistent with the reps

for time // chipper

50 burpee box jump overs
75 wallballs
100 db sntaches

wod

every 2:30 min for 5 rounds

8 paused backsquats (3 sec pause in bottom postion)

6 rounds // rest 1:1

24/18 cal row

tc: 15 min

core work

4 rounds

10 russian twist
10 hollow rocks
20 sec hollow hold