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WOD

workout of the day
"happy 33 birhtday marina"

3 rounds for reps
3 min 10m plate pull 40/20 (reps)
3 min ring dip (reps)
3 min biking (km)

WOD

workout of the day

a) bullet proof shoulders

b) 50-40-30-20-10 reps for time of
sumo deadlift highpull 30/20
box jump
sit up

WOD

workout of the day:

a) 5 x 5 deadlift

b) for repetitions
5 min jump rope
4 min squat
3 min push up
2 min pull up
1 min burpees

WOD

rest day

WOD

amrap 20 kettlebell complex

5 one armed swings left
5 one armed cleans left
5 one armed front squats left
5 one armed push press left
5 one armed swings right
5 one armed cleans right
5 one armed front squats right
5 one armed push press right

on the minute perform two burpees

WOD

a) 3x max rep strict pull ups (1 min rest between sets)

b) for time
400 m row
5 rounds of
10 push ups
10 knees-to-ellbows
5 wall climbs (strict form)
400 m run

WOD

a) handstand hold for 5 minutes for each break perform 5 knees-to-ellbows)

b) for time
100 box jumps
50 wall ball shots
100 sit ups
50 kettlebell swings
100 lunges

WOD

a) weighted pistols 3x 5 per leg (1 minute rest between sets)

b) amrap 20 minutes
8 sumo-deadlift high-pull (40/20)
16 burpees
24 double unders

WOD

a) 2min L-Sit (every breakdown equals 10m bear crawl)

b) for time
400m run
40 swing 20/16
400m row
40 goblet squat 20/16
400m run
40 power snatches 30/20
400 row

WOD

workout of the day

a) find your 3 rep max clean & jerk

b) for time
50 superman
25 burpees
50 sit ups
25 push ups
50 superman
25 inverted burpees
50 sit ups
25 pull ups