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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

WOD

workout of the day:
3 rounds for time:
500m row
35 sit ups
20 bench press

WOD

workout of the day:
for time
1 x round of "cindy" (5 pull up, 10 push up, 15 squat)
1 x deadlift 60kg/40kg
1 x cindy
2 x deadlift
1 x cindy
3 x deadlift

continue until 10 deadlifts

WOD

workout of the day:
rest day

WOD

for time
2 rounds for time
5 handstand push ups
10 pull ups
20 swing 20kg
40 squats
800m run
40 squats
20 swing 20kg
10 pull up
5 handstand push ups