| Dein Plan für diese Woche: |
|---|
| Montag |
| 10/3/2022 |
| 4 sets of: 4 seated BJ 1-2 TGU/s ME sT2B 1:30 rest |
| EMOM 15
I) 8-12 cal Row (TC: 50) |
| Dienstag |
| 10/4/2022 |
| Barbell Cycling (C&J)
Every 90s for 12 min 4 Sq. Cleans & Push Jerk |
| For Time:
21 – 15 – 9 WBS |
| Mittwoch |
| 8/11/2021 |
| 4 sets of: 5 DL@30X0 8-12 DB/KB Press 1:30 rest |
| AMRAP 16
12/15 cal Row or 9/11 cal Bike |
| Donnerstag |
| 10/5/2022 |
| 4 sets of: 6-8 Ball Slams 8-12 Cossack SQ/s 5 Bench Press@32X0 1:30 rest |
| 4 RFT:
50 DU Scale up: 5 BMU/5RMU TC: 15 |
| Freitag |
| 10/6/2022 |
| 4 sets of: 6-8 Rot. Med Ball Throw/s 8-12 Chest Sup. DB Row 15m SA OH Carry/s 1:30 rest |
| For time:
Buy in: 500m Run 21 – 15 – 9 Buy out: 500m Run TC: 12 |
| Samstag |
| 10/7/2022 |
| Barbell Cycling (Snatch)
Every 90s for 12 min 5-6 Sq. Snatches |
| AMRAP 12
5 BBJ |
| Sonntag |
| 10/8/2022 |
| lasst Euch überraschen |
| lasst Euch überraschen |
WOD
