Training des Tages

Mittwoch 2 Januar 2019 / Kategorie WOD / Geschrieben von Crossfit Goch

WOD Class

3 rounds 

100 m Farmers Carry

DB Grip Curls

 

5 sets

5/5 Sandbag on Shoulder Squats

 

For time

200 KB Swings

EMOM: 5 Boxjumps - high 

 

Competitors Class:

EMOM x 8

1. 12/10 Cal ROw

2. 12/10 Slamballs

 

4 sets of

:20 sec Pole Pull

5 SA Ring Rows (3131)

 

5 sets of

5 Yates Rows

( Go up in weight, Goal: 50% of Deadlift 1RM)

 

20 min AMRAP

800 m Run

80 Wallballs

80 Boxjump overs

40 HSPU

40 Deadlift

400 m Run