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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

WOD

workout of the day:
A) every minute in a minute for five minutes
3 schoulder press
3 push press
3 push jerk

B) 5 rounds for time
30 sit ups
20 steps walking lunges
10 knees to elbows

WOD

workout of the day:
for time:
21 power snatches
3 burpees
18 power snatches
6 burpees
15 power snatches
9 burpees
...
3 power snatches
21 burpees

WOD

workout of the day:

complete as many rounds and reps
as possible in 15 minutes of:
9 kettlebell high pull, 24kg
12 push-ups
15 box jumps, 45cm box

grand opening 19.03.2011

thanks for coming!

WOD

workout of the day:
10 rounds for time
5 deadlift 60kg/ 40kg
7 dumbbell thruster 20kg/ 10kg
9 pull up

WOD

workout of the day:
4 rounds for time:
50 squats
40 singel arm dumble row 25kg
30 sit ups

WOD

workout of the day:
rest day

WOD

workout of the day:

amrap 4min with one minute rest after each couplet

couplet a)
5 power sprint 5m
5 wall balls

couplet b)
4 modified rope climbs
4 burpees

couplet c)
3 pull ups
3 dips