WOD

FOTOS ARCHIV

WOD Fotos November 2020

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WORKOUT OF THE DAY

Montag, 30. November 2020

“CROSSFIT”

20min ON / 3min OFF:
Station 1
4 rounds of 4min ON / 90sec OFF:
Row 200/150m
6 Lateral Burpees over the rower
12 Wallballs

Station 2
Every 90sec. for 12 rounds do:
1 Clean Pull + 1 Hang Clean + 2 Jerks
for less advanced: 2 Hang Power Clean + 2 Push Jerks

Station 1 = 2+3 from CrossCircuit
Station 2 = 4+5 from CrossCircuit

This Week’s Highlights

MONDAY
“CROSSFIT” / 2x 20min WORK / Strength: Clean + Jerk / WOD: Intervals

TUESDAY
CROSSCIRCUIT / Strength: Shoulder Press

WEDNESDAY
“CROSSFIT” 2x 20min WORK / Strength: Snatch / WOD: 20min. AMRAP

THURSDAY
CROSSCIRCUIT / Strength: Deadlifts + Pull-ups

FRIDAY
“CROSSFIT” /40min Chipper

SATURDAY
CROSSCIRCUIT / Strength: Back Squats

Samstag, 28. November 2020

CROSSCIRCUIT

7min ON / 2min OFF:
Station 1

Row 800m @ MODERATE
Rest 1min
Row 200m @ FAST

Station 2
Build up to a heavy set of 5 Deadlifts

Station 3
AMRAP in 7min of:
6 KB Sumo Deadlft High-Pulls
6 KB Goblet Squats
40 Single Unders
Use a tough load on the KB

Station 4
Do multiple sets of 5 (weighted) Pull-ups

Station 5
AMRAP in 7min of:
12 Squats
6 cals on Assault Bike
3 HSPU