CrossFit® SG Hannover - Wülfel

Sonntag 27.06

wod

30 min amrap // steady pace

5 pull ups
10 push ups
15 air squats
10 power cleans
5 thruster

core work

5 rounds

20 sec alternating v ups
10 sec rest
20 sec dead bugs
10 sec rest

non-equipped wod

200 lunges
400 step ups

wod

gymnastics conditioning

every 30 sec for 10 rounds

x handstand push ups

note: try to stay consistent with the reps

5 rounds // 3 min intervall

10/7 cal row
10 pistol squats
10 alternating devil press

non-equipped wod

5 rounds

45 sec push ups
15 sec rest
45 sec air squats
15 sec rest
45 sec sit ups
15 sec rest
45 sec burpees
15 sec rest

Freitag 25.06

wod

every 2:30 min for 4 rounds

8 strict press
+ 16 pull aparts

for time // 30 - 25 - 20 -15 - 10 - 5

wallballs
russian kb swings
toes to kb

non-equipped wod

every 2 min for 8 rounds

12 down ups
me air squats

Donnerstag 24.06

wod

every 2:30 min for 5 rounds

2 deadlifts (dead stop ; 2 sec pause over knee)

5 rounds // 3 min intervall

8 frontsqauts
8 pull ups
me box jumps

non-equipped wod

2 rounds

2 km run

note: 3 min rest between rounds.
try to increase your speed in the secound round