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WOD

workout of the day:
for time
10 burpee lateral jump over bar
1 clean & jerk
9 burpee lateral jump over bar
2 clean & jerk
8 burpee lateral jump over bar
3 clean & jerk

up to 1 burpee lateral jump 10 clean & jerk

WOD

workout of the day:

A) on the minute for 10 minutes
heavy turkish get ups

B) amrap 15min
9 push ups (release hands on floor)
15 kettlebell swing 24kg/16kg
21 box jump 45cm

WOD

workout of the day:
A) 3-3-3-3-3
push press

B) amrap 15min
40 singles
30 squats
20 sit ups
10 pull ups

WOD

workout of the day
4 rounds for repetitions
40 sec work / 20 sec rest
lunges
alternating dumbbell snatch 20kg
back extensions
burpees

WOD

3 rounds "fran" for time
21-15-9 reps of (5min time cap)
thrusters (choose weight)
pull ups (choose type)

3 minutes rest between

WOD

workout of the day:
rest day

WOD "FGB" (compare 11. mär)

workout of the day
"Fight gone bad"
3 rounds of; 1min on each station
Wall-ball, 20 lbs, 3m (Reps)
Sumo deadlift high-pull, 30kg (Reps)
Box Jump, 45cm (Reps)
Push-press, 30kg/25kg (Reps)
Row (Calories)

1 min rest

WOD

workout of the day
complete as many repetitions as possible in 16min of:
1 min kettlebell swing 20kg/ 16kg
1 min pull up
1 min russian twist
1 min rest

WOD "J.T."

workout of the day
A) 21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

B) 4 x 400m row (70%, 95%, 80%, 95%),
1 min Rest between efforts

WOD "CFT" (compare 18. jan)

workout of the day

1 rep max
deadlift
back squat
shoulder press

then

amrap 8min
8 box jumps
8 burpees