Wod

CrossFit Ostfildern – WOD

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Emom 12:
O: Thruster 45/30
E: Toes to Bar
So viele Reps in der Minute wie möglich, so schwer wie möglich

Rest 5 min

Emom 8
O: Ring Plank Hold
E: KB Swings 32/24

Accumulate 2 minutes Ring Pull up hold
Every break: 5 empty barbell OHSQ

Amrap 5
20 Heavy Ring Rows
5 hang squat snatches 50/35

Amrap 5
20 Heavy Ring Rows
5 Overhead Squats

Amrap 5
20 Heavy Ring Rows
5 power snatches

Rest 2 minutes btw Intervalls

Back squats Waves ( letzte Woche) 2 sets:
7x 73%
2×80%
7x 75%

4 rounds for time
75 doubles
15 deadlifts 100/70
200m Dual KB Farmer Carry Walk

“EVA”
5 Rounds
800m Run
30 Kb Swings
30 Pull Ups

Split jerk heavy single

5 rounds
10 push Jerks 60/40
200m run

Rest 3 min

Accessory work:
30-25-20 Sit ups
10-10-10 Dual DB Strict Presses

“Murph Practice”

4 Rounds
400m Run
50 Air Squats
20 Def Push ups / Push Ups
20 Pull Ups

Accessory- 15 min
Back Extensions
Hollow Rock
Kb swings

Amrap 20min
2 Muscle Ups
4 Hspu
8 KB Swings 32/24

EMOM 10
1 Pause Front Squat with 3 sec in bottom position
1 Split Jerk

Amrap 15 min
30 Hang Squat Cleans 60/40
40 Burpees
50 Wall Balls
60 Doubles

Row Conditioning
2x250m (<1:45min/500m; <2:00min / 500m) 2x1000m (<2:00 / <2:20) 2x250m Rest while Partner row or 1:1 Amrap 9 min 5 strict TTB 5 Kipping TTB 10 Bulgarian Split Squats 2xDB Max Unbroken Ring Dips