Dienstag
Dienstag Kraft 3 Sets Max Reps strict Pullups Metcon Teams of 2 10 Rounds as Team RX 21 DU‘s 9 Toes to Bar 6 Burpee Boxjumps Over 75/60cm Scale DU Jumps / Knee Raises / 60/50cm Box
Montag
Montag Kraft 3 RM Strict Press Metcon FiBu WOD 2 Version 10 Rounds for Time 2er Teams 12 Double DB Deadlifts 9 Double DB Hang Power Cleans 6 Double DB Shoulder to Overhead first Round Athlet 1 second Round Athlet 2 T.C. 12 Min
Sonntag
Sonntag Restday wir wünschen euch einen schönen zweiten Advent
Samstag
Samstag W.O.D Fun with Sleds
Freitag
Freitag A) B) Metcon
Donnerstag
Donnerstag Snatch & Clean&Jerk
Mittwoch
Mittwoch A) 3 Rounds 12 unbroken Deadlifts 60% 12/10 cal Erg B) 3 Rounds 8 unbroken Deadlifts 70% 15/12 cal Erg C) Amrap 10 Min 3 Deadlifts 85% 18/15 cal Erg Not For Time Fokus on unbroken & nice heavy Deadlifts Rest 5 Min between A-B-C
Dienstag
A) Handstand Skill B) Metcon Buy in Erg Conditioning into Push & Pull upper Body & Core
Montag
Montag A) Squat EMOM B) Hells Bells & Balls
Sonntag
Sonntag