WOD
FOTOS ARCHIV
crossfitzug
WORKOUT OF THE DAY
Mittwoch, 22. September 2021
A:
10-8-8-8-8 Front Rack Lunges (each leg)
5 sets of 10 Ring Rows
Start a new round of both exercises every 2:30min. First set is warm-up
B:
2x AMRAP in 6min with 2min rest of:
1)
4-6-8-10… reps of:
KB Cleans
KB Goblet Box Step Ups
100m run
2)
4-6-8-10…
BB Clusters @ Light
T2B
3 Lateral Burpees over BB
GYMNASTICS WOD
A:
Handstand hold and handstand walk: technical coaching incl. video analysis
B:
TABATA 1:
– Lever hold with partner
– Pull up hold with wide grip
TABATA 2:
– Assault bike
– Wallballs
Dienstag, 21. September 2021
A:
EMOM for 15min do:
2 Power Cleans (TnG)
B:
10-8-6-4-2 reps for time of:
Pull-Ups
Hand Release Push-Up
Double Dumbbell Devil’s Press
Double Dumbbell Box-Step Overs
Level 1: 10/5kg
Level 2: 15/10kg
Level 3: 20/12.5-15kg
Montag, 20. September 2021
In Teams of 2, “Kinda Carse Hero WOD”:
21-18-15-12-9-6-3 reps, for time of:
Squat Cleans
Double Unders (x4)
Deadlifts
Box Jumps
RX:
Cleans @ 42.5/30kg
Deadlifts @ 85/60kg
