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WOD 15.06.2017

a) amrap 6min
weighted strict pull ups @ 100% of 5rm

b) 5 rounds for max reps
1min ski (cal)
1min double unders
1min shuttle runs (10m)
1min bike (cal)
1min rest

WOD 14.06.2017

"Hansen"
5 rounds for time
30 swings 32/24
30 burpees
30 sit ups

WOD 13.06.2017

a) 5 sets (on every 2min)
10 thrusters @50% of 1rm

b) amrap 18min
18cal row
15 box jumps over 60/50
12 frontsquats 50/35
9 handstand push ups

rx+ 60/40

WOD 12.06.2017

a) 5 sets
5 deadlifts (climbing)
max strict toes to bar

b) 5 rounds for time
200m run
20 alt. db snatches 25/15
10 chest to bar pull ups

WOD 11.06.2017

a) 3 sets
8-12 single arm kb floor presses
8-12 single arm kb rows
8-12 single leg kb box step ups

b) amrap 15min
15 goblet squats 20/12
15 swings 20/12
15 box jumps 60/50

WOD 10.06.2017

In teams of two for time
3 rounds
30cal bike
30 power cleans 40/30
then
600m run
then
3 rounds
30cal row
30 burpees over the bar
then
600m run
then
3 rounds
30cal ski
30 sumo deadlift highpulls 40/30

*both partners have to run together

WOD 09.06.2017

a) 5rm weighted pull up

b) "Regional Event 3"
for time
30 db overhead lunges 25/15
100 double unders
50 wall balls 20/14
20 strict chest to bar pull ups
50 wall balls 20/14
100 double unders
30 db overhead lunges 25/15

WOD 08.06.2017

a) "Regional Event 4"
for time
6 wall climbs
10 toes to bar
10 deadlifts 120/85
6 wall climbs
12 toes to bar
12 deadlifts 120/85
6 wall climbs
14 toes to bar
14 deadlifts 120/85
6 wall climbs
16 toes to bar
16 deadlifts 120/85

rx+ 140/95

b) 5 sets
20 arch rocks
20 hollow rocks

WOD 07.06.2017

a) work up to a heavy complex of 1 power snatch + 1 squat snatch + 1 overhead squat

b) "Regional Event 2/5"
21,15,9 reps for time
power snatches 40/30
overhead squats 40/30
ring dips

WOD 06.06.2017

a) 1rm thruster

b) "Jackie"
for time
1000m row
50 thrusters 20/15
30 pull ups

compare to 10.10.2016

c) 50 weighted sit ups