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WOD 25.06.2017

a) 3 sets
8-12 single arm glute bridge db floorpress
8-12 single arm renegade row
15-20 db russian twists

b) for time
15 burpees
10 db snatches 15/10
10 sit ups
15 burpees
20 db snatches 15/10
20 sit ups
15 burpees
30 db snatches 15/10
30 situps
15 burpees
40 db snatches 15/10
40 situps
15 burpees

WOD 24.06.2017

"Fight Gone Bad Team Version"
in teams of 2 for max reps
3 rounds
2min wall balls 20/14
2min kb high pulls 32/24
2min box jumps 50
2min push presses 35/25
2min row (cal.)
2min rest

WOD 23.06.2017

a) "Nancy"
5 rounds for time
400m run
15 overhead squats 40/30

compare to 21.04.2013

b) 4 sets
25 arch rocks
25 hollow rocks

WOD 22.06.2017

a) 5 sets
5 power cleans (climbing)
max stationary dips

b) amrap 3min
15cal row
15 power cleans 60/40
max burpees over the bar

3min rest

amrap 3min
18cal row
12 power cleans 60/40
max burpees over the bar

3min rest

amrap 3min
21cal row
9 power cleans 60/40
max burpees over the bar

WOD 21.06.2017

a) 5 super sets (on every 3min)
5 thrusters @ 60%,67,5%,75%,67,5%,60%
max weighted pull ups @90% of 5rm

b) 5 rounds for time
8 toes to bar
16 frontrack lunges 40/30
32 double unders

rx+ 50/35

WOD 20.06.2017

a) work up to a heavy hang power snatch

b) for time
27,21,15,9 reps
hang power snatches 40/30
box jumps 60/50

WOD 19.06.2017

a) 10,8,6,4,2 reps
benchpress (climbing)

b) "Half Mary"
amrap 10min
5 handstand push ups
10 pistols
15 pull ups

c) accumulate 3min hanging L-sit hold

WOD 18.06.2017

a) 4 sets
8-12 single leg romanian deadlifts
8-12 bulgarian split squats
30sec side plank/side


b) 4 rounds for time
20 medball cleans 20/14
20 burpees
200m run

WOD 17.06.2017

In teams of two for time
50,40,30,20,10 reps
row (cal)
box jumps 60/50
ball slams 20/15
toes to bar

WOD 16.06.2017

a) 6rm backsquat

b) 3-4 sets
6 backsquats @90% of a)

c) amrap 12min
12 hang power cleans 60/40
24 wall balls 20/14

rx+ 70/50