Dienstag, 10.03.2020
A. 5 rounds for max reps of:
10 Back Squats, pick load
max rep Concept 2 Bike Ergs, 1 min
B. Lying Tricep Extension 10-10-10-10-10
C. Strict Pull-ups 5x max rep + 20 Busfahrer
Montag, 09.03.2020
A. Trap Bar Deadlift 10-10-10-10-10, using heaviest weight per set + 20/15 cal C2-Bike
Dumbbell Shoulder Press 10-10-10-10-10, using heaviest weight per set + 20 vorgeb. Seitheben
B. A single Wall Sit hold for max time.
C. Tabata 8 x 20:10
Side Plank
Double Under
Sonntag, 08.03.2020
A. As many reps as possible in 3 mins of: Bench Press, 60/30 kg
B. Bent Over Barbell Row 15-15-15, using heaviest weight per set
Rear Delts Dumbbell Side Raise 15-15-15, using heaviest weight per set
C. For Time: Deck of Cards
wall ball
slam ball
abmat
goblet squat
Samstag, 07.03.2020
3 rounds, 2 mins per station, of:
Ski Erg Calorie
Ring Row Hold
Concept 2 Bike Erg
Plank Hold
Row Calorie
Arch Hold
FGB-Style
Freitag, 06.03.2020
A. Team-WOD:
5 rounds for time of:
9 Deadlifts, 135/95 lbs
6 Hang Power Snatches, 135/95 lbs
3 Overhead Squats, 135/95 lbs
B. "Adrian"
7 rounds for time of:
3 Forward Rolls
5 Wall Climbs
7 Toes To Bars
9 Box Jump (30 in.)s
