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WOD 15.07.2017

death by burpees & yoga

WOD 14.07.2017

a) emom 10min
3 power cleans + 3 push jerks (climbing)

b) for time
1000m row
21 clean & jerks 60/40
750m row
15 clean & jerks 60/40
500m row
9 clean & jerks 60/40

WOD 13.07.2017

a) 5 sets
5 bench press (climbing)
1-2 rope climbs

b) for max reps
1min bike (cal)
1min ball slams 20/15
1min double unders
2min bike (cal)
2min ball slams 20/15
2min double unders
3min bike (cal)
3min ball slams 20/15
3min double unders

WOD 12.07.2017

a) work up to 3 heavy overhead squats

b) amrap 10min
2,4,6,8,10,12... reps
overhead squats 40/30
box jump overs 60/50

rx+ 50/35

c) 50 strict toes to bar

WOD 11.07.2017

a) 5 sets
5 deadlifts (climbing)
max reps stationary dips

b) 3 rounds for time
400m run
21 burpees over the bar
12 deadlifts 100/70

WOD 10.07.2017 "Fran"

a) from 0:00-10:00
"Fran"
21,15,9 reps for time
thrusters 40/30
pull ups

b) from 10:00-20:00
15,12,9 reps for time
thrusters 50/35
chest to bar pull ups

c) from 20:00-30:00
12,9,6 reps for time
thrusters 60/40
bar muscle ups

WOD 09.07.2017

a) 5 sets
8-12 db box step ups
8-12 single leg romanian deadlifts
45sec plank hold

b) amrap 15min
15 wall balls 20/14
15 box jumps 60/50
15 burpees

WOD 08.07.2017

In teams of 2 for time
3 rounds of
40 kb high pulls 32/24
60 push ups
40 swings 32/24
600m run

WOD 07.07.2017

a) 3 sets
max thrusters @ 85%, 80%, 75% of 1rm

b) for time
15,12,9,6,3 reps
push press 50/35
pull ups
front squats 50/35
toes to bar

rx+ 60/40, c2b

WOD 06.07.2017

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

b) amrap 16min
80/65cal row
80 db snatches 25/15
80 burpees