CrossFit® SG Hannover - Wülfel

Sonntag 19.09

wod

repitition of 27.06.2021

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

Samstag 18.09

gymnastics conditioning

3 min amrap

strict handstand push ups

2 min rest

3 min amrap

kipping handstand push ups

wod

20 min amrap

10 toes to bar
10 double db box step overs
400 m run

lets get a grip

tabata

around the world plate pinch

Freitag 17.09

strength

every 1:30 min for 7 rounds

4 deadlifts (dead stop; own tempo)

wod

for time // chipper

100 box jumps
80 russian kb swings
600 m run
40 goblet squats
200 m kb overhead walk (100m right arm/100 m left arm)

Donnerstag 16.09

functional bodybuilding

every 2 min for 5 rounds

12 double db/kb z press
12 double db/kb overhead lunges

wod

200/150 cal row

emom 5 burpees over rower buy in