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WOD 05.04.2017

a) emom 10min
1 deadlift + 1 hang power clean + 1 push jerk (climbing)

b) 5 rounds for time
15 burpees over the bar
12 deadlifts 70/50
9 hang power cleans 70/50
6 push jerks 70/50

WOD 04.04.2017

a) amrap 20min
20cal row
20 box jumps over 60/50
20 goblet suqats 24/16

b) accumulate a 5min plank hold

WOD 03.04.2017 "Lynn"

a) "Lynne"
5 rounds for max reps
benchpress (bodyweight)
pull ups

3min rest between sets

compare to 08.02.2016

b) amrap 10min (teams of 3)
max. cal. ski

WOD 02.04.2017

a) 2 rounds
amrap 3min
200m run
20 wall balls 20/14
max rep alt. db snatches 20/15

rest 3min

amrap 3min
200m run
20 alt. db snatches 20/15
max rep wall balls 20/14

rest 3min

b) 4 rounds
(30sec on/30sec off)
hollow hold
arch hold

WOD 01.04.2017

In teams of two for time

120 cal row
100 burpees over the rower
80 toes to bar
60 power cleans 60/40
40 front squats 60/40
20 push jerks 60/40

WOD 31.03.2017

a) emom 10min
1-3 ring muscle ups

b) 4 rounds for max reps
(1min work/ 30sec rest)
ski (cal)
ring dips
swings 32/24

WOD 30.03.2017

a) 10,8,6,4,2 reps
overhead squats (climbing)
1-2 rope climbs between sets

b) for time
10 overhead lunges 40/30
30 sit ups
20 overhead lunges 40/30
30 sit ups
30 overhead lunges 40/30
30 sit ups
40 overhead lunges 40/30
30 sit ups
50 overhead lunges 40/30
30 sit ups

WOD 29.03.2017

15 rounds for time
5 deadlifts 100/70
10 hand release push ups
15 box jumps 60/50

rx+ 120/85

WOD 28.03.2017 "Nicole"

a)"Nicole"
amrap 20min
400m run
max reps pull ups

b) 5 sets
20sec L-sit hold
20sec deadhang

WOD 27.03.2017

CrossFit Games Open 17.5
10 rounds for time
9 thrusters 40/30
35 double unders