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WOD 05.07.2017

a) 5 supersets (on every 3min)
5 bench press (climbing)
10 db bent over rows

b) 4 rounds for max reps
1min bike (cal)
1min ski (cal)
1min box jump overs 60/50
1min rest

WOD 04.07.2017 "Holleyman"

"Holleyman"
30 rounds for time
5 wall balls 20/14
3 handstand push ups
1 power clean 100/70

compare to 11.07.2016

WOD 03.07.2017

a) max flying pull ups

b) 4 sets
flying pull ups @50% of a)

c) 3 rounds for time
200m db farmers carry 25/15
40 sit ups
80 double unders

WOD 02.07.2017

a) 20 turkish get ups

b) for max reps
3min bike (cal)
3min kb high pulls 20/12
3min box jumps over 60/50
2min bike (cal)
2min kb high pulls 20/12
2min box jumps over 60/50
1min bike (cal)
1min kb high pulls 20/12
1min box jumps over 60/50

WOD 01.07.2017

"Team Helton"
3 rounds for time
800 m run
30 db squat cleans 20/15
30 sychronized burpees

WOD 30.06.2017

a) emom 14min
1. 5 sumo deadlifts (across)
2. 10 toes to bar

b) amrap 16min
4 handstand push ups
8 pull ups
12 swings 32/24

WOD 29.06.2017

a) 5 sets
3 thrusters @ 65%, 72,5%, 80%, 72,5%, 65% of 1rm

b) for time
10,8,6,4,2 reps
fronts quats 70/50
100,80,60,40,20 reps
double unders

rx+ 85/60

WOD 28.06.2017

a) "Tumilson"
8 rounds for time
200m run
11 db burpee deadlifts 25/20

b) 2-3 sets
8-12 db floor press
8-12 db renegade rows

WOD 27.06.2017

a) max rep kipping pull ups

b) 4 sets
kipping pull ups @ 50% of a)

c) amrap 20min
20cal row
20 push press 40/30
20 sit ups

rx+ 50/35

WOD 26.06.2017

a) 5 sets
5 back squats (climbing)

b) 5 rounds
10 power cleans 60/40
15 push ups
20 box jumps 60/50