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WOD 28.12.2017

a) work up to a heavy power clean + push jerk

b) amrap 15min
30 double unders
15 pull ups
30 double unders
15 deadlifts 80/55

rx+ chest to bar pull ups, 100/70

WOD 27.12.2017

a) "Fight Gone Bad"
3 rounds for max reps
1min wall balls 20/14
1min sumo deadlift highpulls 35/25
1min box jumps 50
1min push press 35/25
1min row (cal.)
1min rest

compare to 02.01.2017

b) tabata
sit ups
reverse snow angels

Xmas 24.12.2017

MERRY CHRISTMAS!

We are closed on Dec 24th & 25th. Looking forward to seeing you on Tuesday, Dec 26th for open gym from 10-13!

WOD 22.12.2017

a) "Hammer"
5 rounds rounds for time
5 power cleans 60/40
10 front squats 60/40
5 push jerks 60/40
20 pull ups

rest 90sec after each round

compare to 28.11.2016

WOD 21.12.2017

a) 10-1 reps
strict ring dips
*10 hollow rocks and 10 arch rocks between sets

b) amrap 15min
15 burpees
15 box jumps 60/50
15 swings 32/24

WOD 20.12.2017

a) emom 12min
from 0:00-4:00
3 hang squat snatches (climbing)

from 4:00-8:00
2 hang squat snatches (climbing)

from 8:00-12:00
1 hang squat snatch (climbing)

b) 4 rounds for time
500m row
10 overhead squats 70/50

WOD 19.12.2017

a) 5 supersets (on every 4min)
max bodyweight bench press
max strict pull ups

b) amrap 10min (teams of 3)
ski (cal)
*athletes switch every 10cal

WOD 18.12.2017

a) emom 10min
3 squat cleans (climbing)

b) 50,40,30,20,10 reps for time
wall balls 20/14
double unders
sit ups

WOD 17.12.2017

a) 3 sets
8-12 half kneeling db press
8-12 single arm db rows
16-24 russian twists

b) 3 rounds for time
20 alt. db snatches 20/10
20 db overhead lunges 20/10
20 box jump overs 60/50

WOD 16.12.2017

In teams of two for max reps
3 rounds of
2min wall balls 20/14
2min kb high pulls 32/24
2min burpees
2min bike (cal)
1min rest