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outdoor WOD

workout of the day

a) 3 x 100m sprint each for time
rest 100m walk back

b) two teams compete:
amrap 20min

run 400m and carry a 25kg sandbag as far as you can
10 burpees
20 sit ups
30 superman

score is the distance of the sandbag

WOD "angie"

workout of the day
compare 05.feb.2011

"angie"
for time
100 pull ups
100 push ups
100 sit ups
100 squats

be faster ...

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türkiyemspor ev. supported by myleo

WOD

workout of the day

A) 5x5 benchpress

B) 5 rounds for time
10 knees to ellbows
10 box jumps (60/45)
10 sumo deadlift highpull (40/25)

WOD

workout of the day

5 rounds with 40 sec work/ 20 sec rest for max reps of:
power sprint 10m
sit up
GHD hip extension
push press (30/15)

WOD "Jeremy"

"Jeremy"
three rounds, 21-15- and 9 reps, for time of:
overhead squats (40/30)
burpees

WOD "Jacky"

workout of the day

A) 5 x 5 deadlifts

B) "Jacky"
for time:
1000m row
50 thruster (20/10)
30 pull ups

WOD

rest day

WOD

workout of the day

for time:
1600m run
50 squats
40 body row
30 push up
800m run
40 squats
30 body row
20 push up
400m run
30 squtas
20 body row
10 push up

treffpunkt:
warmbrunner str./ wangenheimstr.
14193 berlin

WOD

workout of the day

A) work up to heaviest set of 3 within 10 minutes of push press

B) 4 rounds for time
10 push press (75% of A)
15 barbell row
20 box jumps 45cm