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WOD 06.12.2017

a) "Nick"
12 rounds for time
10 db hang squat cleans 20/15
6 handstand push ups on db's

compare to 7.2.2017

WOD 05.12.2017

a) 10,8,6,4,2 reps
sumo deadlifts (climbing)
max chin ups between sets

b) for time
75/60cal row
then
5 rounds of
15 sumo deadlift high pulls 40/30
30 sit ups
then
75/60cal bike

WOD 04.12.2017

a) emom 12min
from 0:00-4:00
3 squat snatches (climbing)

from 4:00-8:00
2 squat snatches (climbing)

from 8:00-12:00
1 squat snatch (climbing)

b) 3 rounds for time
10 power snatches 50/35
20 box jumps 60/50
30 wall balls 20/14

rx+ 60/40

WOD 02.12.2017

in teams of 2 for time
amrap 15min
40cal ski
40 thrusters 40/30
40 burpees over the bar

rest 3min

amrap 15min
40cal bike
40 sumo deadlift high pulls 40/30
40 burpees over the bar

WOD 01.12.2017

a) from 0:00-15:00
15,12,9,6,3 reps for time
power cleans 60/40
handstand push ups
toes to bar

b) from 15:00-30:00
3rm front squat

WOD 30.11.2017

a) 5-5-3-3-1-1 reps
bench press (climbing)
8-10 db bent over rows between sets

b) death by
shuttle runs (10m)
*emom 5 burpees

WOD 29.11.2017

a) emom 10min
1. 10 alt. pistols
2. 30-50 double unders

b) amrap 3min
20 wall balls 20/14
20 pull ups
max cal. row

rest 3min

amrap 3min
20 pull ups
20/15cal row
max wall balls 20/14

rest 3min

amrap 3min
20/15cal row
20 wall balls 20/14
max pull ups

rx+ chest to bar pull ups

WOD 28.11.2017

a) "McGhee"
amrap 30min
5 deadlifts 125/85
13 push ups
9 box jumps 60/50

compare to 05.09.16

WOD 27.11.2017

a) 5 sets
5 back squats (climbing)
max strict pull ups

b) 3 rounds for max reps
1min bike (cal)
1min sled drag (10m) 80/60
1min kb farmers carry (10m) 32/24
1min reverse plate drag (10m) 20/15
1min rest

WOD 26.11.2017

a) 4 sets
8-12 rope body rows
8-12 single arm kb floor press + turkish sit up

b) 5 rounds for max reps
1min bike (cal)
1min box jump overs 60/50
1min push press 35/25
1min rest