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WOD 22.05.2017

a) 5 sets
handstand push ups @70% (1st set @70% +1-4 reps; 2nd set @70% +1-3 reps; 3rd set @70% +1-2 reps; 4th set @70% +1rep)

b) amrap 12min
1000m row
50 db squat cleans 20/15
max burpees over the rower

WOD 21.05.2017

a) 20 turkish get ups

b) 3 rounds for time
400m run
20 kb snatches 20/12
20 kb overhead lunges 20/12
*switch hands after every 5 reps

WOD 20.05.17

a) in teams of 2 for time
120cal bike/ski
then
3 rounds
40 hang power cleans 50/35
40 shoulder to overhead 50/35
40 burpees
then
120cal ski/bike

WOD 19.05.2017

a) 6rm bench press

b) "Berlin Throwdown Qualifier 17.1"
5 rounds for time
30 wall balls 20/14
20 pull ups

WOD 18.05.2017

a) deadlift
20,15,10,10 reps @50% of 1RM +10kg

b) for time
100 double unders
50 alt. db snatches 25/15
1000m run
50 alt. db snatches 25/15
100 double unders

WOD 17.05.2017

a) 5 sets
5 overhead squats (climbing)
max strict chest to bar pull ups

b) for time
21,15,9 reps
burpees over the bar
overhead squats 40/30

WOD 16.05.2017

a) 5 sets
handstand push ups @70% (1st set @70% +1-3 reps; 2nd set @70% +1-2 reps; 3rd set @70% +1rep)

b) 5 rounds for time
10 push jerks 60/40
20/15cal row

WOD 15.05.2017

a) amrap 20min
10 db power cleans 20/15
15 toes to bar
20 box jumps over 60/50

b) 3 sets
8-12 db box step ups
60sec plank hold

WOD 14.05.2017

a) 4 sets
8-12 half kneeling one arm db press
8-12 single leg romanian deadlifts
8-12 bulgarian split squats

b) 4 rounds for max reps
1min wall climbs
1min bike
1min alt. db snatches 20/15
1min rest

News Mai

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