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WOD 26.03.2017

a) 3 sets
8-12 single arm glute bridge db floorpress
8-12 single arm renegade row
8-12 half kneeling db chops

b) 3 rounds for max reps
1min row
1min mountain climber
1min bike
1min jumping squats
1min ski
1min rest

WOD 25.03.2017

"extended Jack" in teams of 2
amrap 30min
10 push press 50/35
10 swings 24/16
10 box jumps 60/50

partners switch after each movement

WOD 24.03.2017

a) 5 rounds for time
200m db farmers carry 25/15
20 push ups on db 25/15
20 db frontrack lunges 25/15

b) 3 sets
8-12 db bent over row
1min plank hold

WOD 23.03.2017

"Happy 49"
for time
49 cal ski
49 knees to elbow
49 kb high pull 32/24
49 cal row
49 burpee
49 db power cleans 20/15
49 cal bike
49 sit ups
49 ball slams 20/15

WOD 22.03.2017

a) from 0:00 - 15:00
amrap
5 bear complex 60/40
15 chest to bar pull ups
50 double unders

b) from 15:00-30:00
3RM backsquat

WOD 21.03.2017

a) 5 sets
5 benchpress (climbing)
1-2 legless rope climbs

b) for time
100 burpee box jump overs 60/50

WOD 20.03.2017

CrossFit Games Open 17.4
amrap 13min
55 deadlifts 100/70
55 wall balls 20/14lbs
55cal row
55 handstand push ups

WOD 19.03.2017

a) 4 sets
6 shoot through
12 inverted ring rows

b) for time
21,18,15,12,9,6,3 knees to elbow
3,6,9,12,15,18,21 burpees

WOD 18.03.2017

a) in teams of 2 for time
120cal row/ski
120 thruster 40/30
120 sumo deadlift highpull 40/30
120cal ski/row

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27.4.17
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