CrossFit® SG Hannover - Wülfel

Dienstag 27.10

wod strength

backsquat

every 2 min for 6 rounds

set 1/2: 10 reps
set 3/4: 8 reps
set 5/6: 6 reps

12 min strict pull up work

wod classic

10 min handstand push up work

3 min rest

10 min amrap

10 db box step ups 2 x 22,5/15
20 double unders

Montag 26.10

wod strength

strict press

every 2 min for 6 rounds

set 1/2: 10 reps
set 3/4: 8 reps
set 5/6: 6 reps

12 min toes to bar work

wod classic

every 2 min for 10 rounds

5 db thruster right 22,5/15
5 db thruster left 22,5/15
5 db overhead lunge right 22,5/15
5 db overhead lunge left 22,5/15
me russian kb swing 28/20

Sonntag 25.10

wod

30 min amrap

5 deadlifts 60/42,5
5 power cleans 60/42,5
5 frontsquats 60/42,5
5 push jerks 60/42,5
20/15 cal row/ski

every 3 min 10 alternating devil press 22,5/15

Samstag 24.10

wod

tc: 14 min / ladder 5/10 - 10/20 - 15/30...

air squats
double unders

2 min rest

tc: 14 min / ladder 1/2 - 2/4 - 3/6...

handstand push ups
alternating v ups