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WOD 2704.2017

a) from 0:00-10:00
for time
"Isabel"
30 snatches 60/40

b) from 10:00-20:00
5RM backsquat

c) from 20:00-30:00
2-3 sets of 5 reps @90% of b)

WOD 26.04.2017

a) 5 sets (on every 3min)
5 bench press (climbing)
10 renegade row

a) 5 rounds for time
50 double unders
10 chest to bar pull ups
10 shoulder to overhead 60/40

WOD 25.04.2017

a) for time
50cal row
50 box jumps over 60/50
50 medball cleans 20/14
50 ring dips
50 medball cleans 20/14
50 box jumps over 60/50
50cal row

b) 50 strict toes bar

WOD 24.042017

a) 1RM deadlift

b) amrap 12min
2,4,6,8,10, etc.
alternating db snatches 25/15
burpees

WOD 23.04.2017

a) 3 sets
8 shoot through
8 strict pullups
30sec hollow hold

b) amrap 3min
20 hand release pushups
20 swings 20/12
max cal row

3min rest

amrap 3min
20cal row
20 hand release pushups
max swings 20/12

3min rest

amrap 3min
20 swings 20/12
20cal row
max hand release pushups

WOD 22.04.2017

In teams of two amrap 20min
6 power cleans 50/35
9 toes to bar
12 frontsquats 50/35

partners switch after each movement

WOD 21.04.2017

a) for time
20 strict presses 50/35
40 push presses 50/35
60 push jerks 50/35
each break 5 burpees over the bar

b) 3-4 sets
10-12 barbell bent over rows
10-12 barbell roll outs

WOD 20.04.2017

a) 4 sets
5 ring muscle ups
10 triple unders

b) 4 rounds for max reps
1min bike (cal.)
1min double unders
1min shuttle run (10m)
1min ski (cal.)
1min rest

WOD 20.04.2017

a) 4 sets
5 ring muscle ups
10 triple unders

b) 4 rounds for max reps
1min bike (cal.)
1min double unders
1min shuttle run (10m)
1min ski (cal.)
1min rest

WOD 19.04.2017

a) "Christine"
3 rounds for time
500m row
12 deadlifts (bodyweight)
21 box jumps 60/50

compare to 15.08.2016

b) 3 sets
10-12 barbell good mornings
10-12 barbell box step ups