Run 5k for Time
Then, "Chesticles" from StrongmanWOD Every minute on the minute complete 1 rep of bench press Men starting at 60kg Women starting at 30kg Men - for the first 9 minutes increase by 5kg per minute(up to 100kg). Then increase 2.5kg pounds per minute until you cannot safely complete the single rep. Women - increase 2.5kg per minute from the start of the WOD. ** As always, scaled options are available. **
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Pull up find 3 RM in 10 min
Then, Throwback Thursday! This WOD is from our Day 2! Were you with us back then? Compare your progress. 15 minute AMRAP of: 10 Pull ups 20 Ab-mat sit-ups 20 Burpees Push Jerk 5x3 (85-90%)
Then, 3 rounds, 1 minute at each station: Wall Walk Ups Rowing/Air Dyne (1 of three rounds, use the Air Dyne) HPC & Press (40/25) Sit Ups Front Squat
5x3 (90%) Then, Ring Muscle Ups Then, 12 Minute AMRAP 20 Overhead Walking Lunges (20/15kg Plate) 10 AbMat Sit Ups 5 HSPUs |
CrossFit Stuttgart is
now using WODIFY. Members who use Facebook should join the CrossFit Stuttgart Athletes group. Note that this group is for members only! If we don't recognize your name we will not approve your request to join the group. If you use a different Facebook name than your actual name, email us and let us know.
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Dezember 2016
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