WOD 06.03.

Mittwoch, 06.03.2019

Strength
Bench Press (5×5 @70%)
Every 2 mins

Metcon (3 Rounds for time)
7 min Time Cap (each round)
3 rounds of:

30 Push Press 35/25 kg
30 Step Back Lunge Steps (Front Rack)

Rest 3:00 minutes

3 rounds of:

24 Push Press 42.5/30 kg
24 Step Back Lunge Steps

Rest 3:00 minutes

3 rounds of:

18 Push Press 50/42.5 kg
18 Step Back Lunge Steps

Endurance Class

Part 1
16 sec Assault Bike @ Very Hard Effort x4
150 sec rest
*hold same wattage for each set

Example:
Set 1 1647  watts
Set 2 1650 watts
Set 3 1647 watts
Set 4 1648 watts

Part 2:

Amrap 24 minutes:
10 Pull ups
20 Push Ups
30 Sit Ups
40 Air Squats


*every 2 minutes 25-50 Double Unders

Euer Fitnessstudio für CrossFit/Fitness/Ernährung und Gewichtheben
in der Region Ortenberg – Offenburg – Ortenau – Kinzigtal – Umgebung