CrossFit® SG Hannover - Wülfel

Sonntag 01.08

wod

30 min amrap

30 wallballs
30 box jumps
30 alternating db snatches
200 m db carry

core work

6 min amrap (for quality)

6 v ups
12 straight leg sit ups
18 sec forearm plank

Samstag 31.07

wod

repitition of 19.09.2020

14 min amrap

14/10 cal row
14 box jump overs

2 min rest

14 min amrap

10 pullups
200 m run

strength

every 2:30 min for 5 rounds

10 deadlifts (dead stop; 1 sec pause under knee)

wod

chipper // for time

40 alternating devil press
40 db overhead lunge (change arms after 5 reps)
40 db hang clean and jerk (change arms after 5 reps)
1200 m run (2 block runs)

Donnerstag 29.07

functional bodybuilding

every 2 min for 5 rounds

4 ring dips
8 barbell bent over row
12 db lunge (6 right + 6 left)

wod

5 rounds // 2 min work : 1 min rest

9 thruster
9 pull ups
me power cleans