Wod (Page 127)

CrossFit Ostfildern – Weekend Challenge Kettlebell Snatch Metcon (6 Rounds for reps) 6 rounds for every 4 minutes – 400 m run then max cal Rowing – 200 m run then max reps of Ring Rows – 100 m run then max reps of Kettlebell Swings – 100 m run then max reps of Lunges – 200 m run then max reps of Push Ups – 400 m run then max reps of Kettlebell SnatchesTeam of 4 athletes

CrossFit Ostfildern – Weekend Challenge Metcon () Metcon (AMRAP – Rounds and Reps) Teams of 3: 20´Amrap: 400m Run 15 Burpee Box Jumps O. 15 KB Swings 24/16 15 Goblet Squats 15 Sit UpsEiner arbeitet, während die beiden anderen Athleten folgende Übungen ausführen: 0-5min: Hollow Rock 5-10min: Squat Hold 10-15min: Double Unders 15-20min: Plank (Die 400m werden im Team gelaufen) Partner Wechsel nach jeweils einer Übung

CrossFit Ostfildern – WOD Weightlifting Power Clean (3-3-3) Heavy Triple Metcon Metcon (4 Rounds for reps) Every 2:00 min x 4 15-12-9-7 Hang Power Cleans 50/35 6 Jerks max Double Unders in remaining TimeRx+ 65/45

CrossFit Ostfildern – WOD Weightlifting Overhead Squat (3-3-3-3-3-3) work up Metcon Metcon (Time) 21-18-15-12-9 Overhead squats Sumo Deadlift High Pulls 43/30Rx+ = 50/35

CrossFit Ostfildern – WOD Gymnastics strict Pull Ups 2 Rounds 5-4-3-2-1 strict Pull ups Rest 1 minZusatzgewicht oder Bänder Metcon Metcon (Time) 7 RFT 5 Squat Cleans 60/40 8 Pull ups Every 2:00min Run 200m including 00:00 Time Cap: 35 minRx+= 80/55 Scaled: Pull Ups= 2x Jumping Pull Ups

CrossFit Ostfildern – WOD Metcon Metcon (Time) For Time Buy In: 50 Wall Balls 9-7-5 Deadlifts 110/75 20/15 Push Ups Buy Out: 50 Wall BallsRx+= Buy In: 50 Wall Balls 9-7-5 Deadlifts 130/90 21 Hspu Buy Out: 50 Wall Balls

CrossFit Ostfildern – Weekend Challenge Metcon Metcon (Time) For Time 100 Doubles 80 Air Squats 60 Jumping CTB Pull Ups 40 Wall Balls start on every minute with 6 American Kb Swings (HASP)Beginner: 100 Singles 50….. 40…. 30….

CrossFit Ostfildern – WOD Metcon (AMRAP – Reps) 5 Rounds, with 2 min Rest 1 min Double Unders 1 min Pull ups 1 min Thruster 35/25 1 min Rowing 2 min Rest

CrossFit Ostfildern – WOD Metcon Metcon (Time) Team of 2: For Time 2000m Run* 50 Clean and Jerks+ 60/40 50 Burpees**in Team + switch as needed

CrossFit Ostfildern – WOD Gymnastics Pull-ups (EMOM 10) 5 strict Pull up Metcon Metcon (Time) 15-12-9 Deadlifts 100/70kg 30 Goblet Squats 24/16