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WOD

Workout of the day:

a) Weighted Pull Ups 5x 5

b) 5 rounds for time:
40 m Bear Crawl
20 Kettlebell Swings 20/16
10 burpees

WOD "Fran"

Workout of the day:

a) 8 x 2 front squat

b) "Fran"
21,15, 9 reps for time of:
Thruster 40/25
Pull Up

WOD

workout of thr day:

special team up

WOD

rest day

WOD

workout of the day:

"little Murph"

for time
800m run
50 pull ups
100 push ups
200 squats
800m run

WOD

workout of the day:

a) 4 x 4 bench press

b) for time
21 deadlifts 70/ 40
50 sit ups
21 pull ups
15 deadlifts 70/ 40
50 sit ups
15 pull ups
9 deadlifts 70/ 40
50 sit ups
9 pull ups

WOD

a) 5 x 3 push press

b) 5 rounds for time
20 kettlebell swing 16/12
10 kettlebell push press left arm 16/12
20 kettlebell goblet squats 16/12
10 kettlebell push press right arm 16/12

WOD

a) 3x max. time Handstand Holds
rest 1 minute between sets

b) 3 rounds for time:
row 500 m
10 modified rope climbs
10 wall climb

WOD "Cindy"

a) 5x 5 deadlifts

b) "Cindy"
AMRAP 20 minutes:
5 pull ups/ ring row
10 push ups
15 squats

WOD

a) 3 min plank
(do one burpee for every breakdown)

b) for time
20cal row
30 burpees
40 ground-to-overhead, 30kg/15kg
50 toes to bars
60 steps overhead walking lunges, 20kg/10kg
70m sprint