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WOD 18.04.2017

a) 5 rounds for time
10 handstand pushups
20 pullups
30 situps
40 air squats

b) accumulate a 3min top of pushup hold

WOD 15.04.2017

in teams of 2 for max reps

amrap 8min
100cal bike
max hang squat cleans 40/30

2min rest

amrap 8min
100cal row
max thruster 40/30

2min rest

amrap 8min
100cal ski
max sumo deadlift highpull 40/30

WOD 13.04.2017

a) 20 turkish getups

b) amrap 18min
18 swings 24/16
15 box jumps over 60/50
12 burpees

WOD 12.04.2017

a) 5RM frontsquat

b) 10 rounds for time
15 wall balls 20/14
30 double unders

WOD 11.04.2017

a) prior to 8:00, complete
3 rounds
8 toes to bar
8 power cleans 40/30

then
3 rounds
10 toes to bar
6 power cleans 60/40

prior to 12:00, complete
3 rounds
12 toes to bar
4 power cleans 80/55

prior to 16:00, complete
3 rounds
14 toes to bar
2 power cleans 100/70

b) 3 sets
(30sec on/30sec off)
plank
side plank (right)
reverse plank
side plank (left)

WOD 10.04.2017

a) work up to a heavy complex of 1 squat snatch + 1 overhead squat

b) for time
27,21,15,9
row (cal.)
overhead squats 40/30

WOD 09.04.2017

a) 5 sets
10 seated db press
10 renegade rows
10 db box step ups

b) amrap 15min
10 db push press 15/10
10 boxjumps 60/50
10 knees to elbow

WOD 08.04.2017

"Basty"
8 rounds for time in teams of two

4 synchronized wall climbs 

20 swings 24/16 

15 synchronized burpees 

40 double unders

This workout is to honor our former
member Sebastian Radke who only got
40 years old.
He was a well known radiohost from KISS FM
and died at work because
of a heartproblem on 8.4.2015.
R.I.P Basty

WOD 07.04.2017

for time
3 rounds
15 thrusters 40/30
15 pull ups

3 rounds
10 thrusters 50/35
10 chest to bar pull ups

3 rounds
5 thrusters 60/40
5 bar muscle ups

WOD 06.04.2017

a) 5 sets
10m handstandwalk
10 strict toes to bar

b) 3 rounds
amrap 3min
400m run
max. cal bike

3min rest