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WOD 28.06.2017

a) "Tumilson"
8 rounds for time
200m run
11 db burpee deadlifts 25/20

b) 2-3 sets
8-12 db floor press
8-12 db renegade rows

WOD 27.06.2017

a) max rep kipping pull ups

b) 4 sets
kipping pull ups @ 50% of a)

c) amrap 20min
20cal row
20 push press 40/30
20 sit ups

rx+ 50/35

WOD 26.06.2017

a) 5 sets
5 back squats (climbing)

b) 5 rounds
10 power cleans 60/40
15 push ups
20 box jumps 60/50

WOD 25.06.2017

a) 3 sets
8-12 single arm glute bridge db floorpress
8-12 single arm renegade row
15-20 db russian twists

b) for time
15 burpees
10 db snatches 15/10
10 sit ups
15 burpees
20 db snatches 15/10
20 sit ups
15 burpees
30 db snatches 15/10
30 situps
15 burpees
40 db snatches 15/10
40 situps
15 burpees

WOD 24.06.2017

"Fight Gone Bad Team Version"
in teams of 2 for max reps
3 rounds
2min wall balls 20/14
2min kb high pulls 32/24
2min box jumps 50
2min push presses 35/25
2min row (cal.)
2min rest

WOD 23.06.2017

a) "Nancy"
5 rounds for time
400m run
15 overhead squats 40/30

compare to 21.04.2013

b) 4 sets
25 arch rocks
25 hollow rocks

WOD 22.06.2017

a) 5 sets
5 power cleans (climbing)
max stationary dips

b) amrap 3min
15cal row
15 power cleans 60/40
max burpees over the bar

3min rest

amrap 3min
18cal row
12 power cleans 60/40
max burpees over the bar

3min rest

amrap 3min
21cal row
9 power cleans 60/40
max burpees over the bar

WOD 21.06.2017

a) 5 super sets (on every 3min)
5 thrusters @ 60%,67,5%,75%,67,5%,60%
max weighted pull ups @90% of 5rm

b) 5 rounds for time
8 toes to bar
16 frontrack lunges 40/30
32 double unders

rx+ 50/35

WOD 20.06.2017

a) work up to a heavy hang power snatch

b) for time
27,21,15,9 reps
hang power snatches 40/30
box jumps 60/50

WOD 19.06.2017

a) 10,8,6,4,2 reps
benchpress (climbing)

b) "Half Mary"
amrap 10min
5 handstand push ups
10 pistols
15 pull ups

c) accumulate 3min hanging L-sit hold