CrossFit® SG Hannover - Wülfel

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

Freitag 01.10

strength

every 2 min for 6 rounds

10/8/6/6/4/4 backsquats (own tempo)

wod

for time // chipper

80/60 cal row (20 sec work : 20 sec rest)
60 double db deadlifts
40 burpee box jump overs
20 devil press

Donnerstag 30.09

functional bodybuilding

every 2 min for 5 rounds

8-12 floor press
8-12 ring rows

wod

5 rounds // for max reps

1 min wallballs
1 min box jump overs
1 min double db push press
1 min rest