WOD FR 23/08

CrossFit BayreuthWOD

A German TD Quali WOD 19.1 B 3 Sets 14 lateral Box Step over 2×22,5/15 30s rest 8-12 1legged DL each 30s Rest 10 alternating Cossack Squats 60s Rest

WOD DO 22/08

CrossFit BayreuthWOD

A 3x AMRAP 5’ 5 KB Cleans 2x 24/16 5 KB FSQ 5 STOH 10 TTB Rest 5’ B 2-3 Sets 15-20 banded crossover Pullapart 5-10 Gymball Plank into v-up 30-60s shoulder extention plank

WOD MI 21/08

CrossFit BayreuthWOD

A 3 sets 3 Strict Press 30s Rest 4-8 Strict. Ring Dip (pause at Bottom and Thumbs turned out at top) 30s Rest 10-15 Deficit DB Pushups 2 min Rest B E5M x 3 200m … Read More

WOD DI 20/08

CrossFit BayreuthWOD

A 3 sets 1-4 Rope Climbs 60s Rest 5-12 Strict C2B 60s Rest 20-30s L-Hang (akkumuliert) 60s Rest B For time: 50 double unders 15m overhead walking lunge 95/65# 50 double unders 50 wall balls … Read More

WOD MO 19/08

CrossFit BayreuthWOD

A 15min for a heavy Complex of: 3x PCL + 2HPCL + 1Jerk B FRAN 21-15-9 Thr 43/29 Pullup C 2-3 sets 10-30s L-sit acc 10/10 banded shoulder external rotation 30-60s Shoudler extention plank

WOD SO 18/08

CrossFit BayreuthWOD

A AMRAP 12’ 5 cal row 10 double unders 10 cal row 20 double unders 15 cal row 30 double under 20 cal row 40 double unders … etc (row increases by 5 cals, double … Read More

WOD FR 16/08

CrossFit BayreuthWOD

A 15 min work on BMU or RMU B EMOM 20‘ 8-12 DB Hang clean + Split J 10-20 cal erg 5-20 ttb 10-20 cal erg C 5‘ easy flow

WOD DO 15/08

CrossFit BayreuthWOD

A 6x Every 75s 1. 4x FSQ 2. 6x BSQ B 7RFT 4 SQ Clean 70/45 7 Ring Dips C 2-3 sets 10-12 thumbs up bend over reverse fly 15-20 reverse snow angel slow

WOD MI 14/08

CrossFit BayreuthWOD

A 20 min to work on – Yoke carry – Rope Climb B AMRAP 15‘ 20/15 cal Erg 20 KB DL 2x 24/16 30m Farmer Carry