WOD – 20180818 – CrossFit Kampfgeist

MONTAG, & FREITAG

06:00 - 13:15

MITTWOCH

06:00 - 10:00; 12-13:00

MONTAG - FREITAG

16:00 - 22:00

SAMSTAG

09:00 - 16:30

SONNTAG

10:30 - 14:00

Standort: Rudolf-Diesel-Str.29, 64331 Weiterstadt, Germany

WOD – 20180818

Aug

Posted by Emanuel Erlewein on Aug 18, 2018 in WOD-Post

Samstag

20180818

Selina

Warm-Up
3rds

⁃ 45 sec Assault Bike

⁃ 12 Dumbbell Bench Press

⁃ 8 Single-Arm Kettlebell Row

⁃ 5 Wall Squats

⁃ 45 sec side plank e/s

Mobility

Scorpion

Couch Stretch

Skill / Strength
Bench Press

5 reps @ 70%

4 reps @ 75%

3 reps @ 80%

2 reps @ 85%

1 rep @ 90%

2x 8 reps @ 75%

WOD

Every 90 seconds, for 30 minutes (5 sets):

Station 1 – 20/15 Calories of Assault Bike

Station 2 – 15 Burpee Box Jumps

Station 3 – 200 Meter Run

Station 4 – 25 Wallballs