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WOD 09.01.2018

a) amrap 3min
15 burpees over the bar
15 power cleans 50/35
max cal. bike

rest 3min

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

rest 3min

amrap 3min
21 burpees over the bar
9 power cleans 70/50
max cal. bike

rx+ 60/40,70/50,80/55

b) 3-5 sets
15 barbell good mornings
30sec weighted plank hold

WOD 08.01.2018

a) 5 sets
1-3 overhead squats (climbing)
max strict toes to bar

b) amrap 12min
10 hang power snatches 35/25
30 double unders

WOD 07.01.2018

a) 3-5 sets
6 shoot through
10 hollow rocks
10 arch rocks

b) 3 rounds
amrap 3min
20/15cal row
20 plate over head lunges 20/15
max burpees on plate

rest 3min

WOD 06.01.2018

Teams of 2 for time
20 rounds
10 push press 50/35
10 swings 24/16
30 double unders
*partners only switch after each movement

WOD 05.01.2018

a) "T.U.P"
15,12,9,6,3 reps for time
power cleans 60/40
pull ups
front squats 60/40
pull ups

compare to 04.01.2016

b) 5 sets
10 reverse snow angels
10 barbell ab roll outs

WOD 04.01.2018

a) 10-1 reps
handstand push ups
1-10 reps
ring dips

b) 4 rounds for max reps
1min bike (cal)
1min shuttle runs (10m)
1min ski (cal)
1min rest

WOD 03.01.2018

a) 5 sets
3-5 back squats (climbing)
max reps strict pull ups

b) amrap 12min
20 wall balls 20/14
20 box jumps 60/50
20 burpees

WOD 02.01.2018

a) emom 10min
3 power snatches (climbing)

b) 3 rounds for time
500m row
30 sit ups
10 deadlifts 120/85

WOD 30.12.2017

a) in teams of 2 for time
150cal bike

then
50,40,30,20,10 reps
alt. db snatches 25/15
burpees

then
150cal ski

WOD 29.12.2017

a) 5 supersets
5 back squats (climbing)
15m broad jumps

b) 21,15,9 reps for time
front squats 60/40
ring dips

rx+ 70/50