CrossFit® SG Hannover - Wülfel

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

Sonntag 27.06

wod

30 min amrap // steady pace

5 pull ups
10 push ups
15 air squats
10 power cleans
5 thruster

core work

5 rounds

20 sec alternating v ups
10 sec rest
20 sec dead bugs
10 sec rest

non-equipped wod

200 lunges
400 step ups

Samstag 26.06

wod

gymnastics conditioning

every 30 sec for 10 rounds

x handstand push ups

note: try to stay consistent with the reps

5 rounds // 3 min intervall

10/7 cal row
10 pistol squats
10 alternating devil press

non-equipped wod

5 rounds

45 sec push ups
15 sec rest
45 sec air squats
15 sec rest
45 sec sit ups
15 sec rest
45 sec burpees
15 sec rest