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Office-Time Mo.-Fr. 09-18 Uhr
A) 25-20-15-10-5 reps for time of:
Wall-Balls M9kg/W6kg
Calories row
B) 21-15-9
Thrusters M42,5kg/W30kg
Calories bike
EMOM 32:
1) 2 rounds Shuttle-Sprint (1 round is 10, meter and back, 20 meter and back)
2) 20 reps Tuck-ups
3) 30 reps Air-Squats
4) 40 seconds amrap Bench Jump-ove
A) rope climbs üben
B) EMOM 14
Odd: 1 rope climb
Even: 3 reps Power-Cleans M90Kg/W60Kg
C) As a Team 8 minutes amrap prowler push
A) Snatch Practice
B) CrossFit Benchmark WOD „Ingrid“
10 rounds for time of:
3 Snatches M60kg/W40kg
3 Burpees over the bar (lateral)
5 rounds for time of:
25 russian Kettlebell-Swings M24Kg/W20Kg
20 Box-jumps (NO rebound!)
400 meter run
15 T2B
10 Handstand Push-ups
