WOD 09.01.

Mittwoch, 09.01.2019

5 rounds of:    (2 min time cap for each round)

15/10 Cal Bike/ Row
1 Rope Climb
*max reps Wall Balls 9/6kg in remaining time

1 min rest between Rounds

Endurance Class

Part 1
10 sec Assault Bike @ Very Hard Effort x4
2 min rest
*hold same wattage for each set

Example:
Set 1 1647  watts
Set 2 1650 watts
Set 3 1647 watts
Set 4 1644 watts

Part 2
Amrap 12 min
100 Double Unders
60 KB- Swings 24/16
50 Box Jumps 24/20″
40 Burpees
*max reps Wall Balls 9/6kg in remaining time

 

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