CrossFit® SG Hannover - Wülfel

Dienstag 22.06

wod

gymnastics conditioning

3 sets

x toes to bar
15 sec rest
x toes to bar
15 sec rest
x toes to bar
60 sec rest

note: try to stay consistent with the reps

for time // chipper

60/45 cal row (10 sec work // 20 sec rest)
60 wallballs
60 alternating db sntaches

non-equipped wod

15 min amrap

10 push ups
15 burpee high jump
20 high jumps

Montag 21.06

wod

every 2:30 min for 5 rounds

8 paused backsquats (2 sec pause in bottom postion)

30 sec work // 30 sec rest

10 rounds

3 clean and jerks
9 box jumps over

non-equipped wod

5 rounds

1 min burpees
1 min air squats
1 min lunges
1 min sit ups
1 min rest

Sonntag 20.06

wod

25 min amrap // steady pace

60/45 cal row
40 alternating db clean and jerks
20 burpees over rower

core work

6 min amrap for quality

20 sec forearm plank
20 sec arch hold

non-equipped wod

20 min amrap

10 one legged glute bridges right leg
10 one legged glute bridges left leg
30 step ups on obstacle

core work

7 min amrap (for quality)

10 hollow rocks
20 dead bugs