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WOD 25.11.2017

a) in teams of 2 for time
100 kb swings 32/24
100 goblet squats 32/24
100 synchronized burpees
100 kb high pulls 32/24
100 kb goblet lunges 32/24

WOD 24.11.2017

a) from 0:00-5:00
emom
3 power snatches (climbing)

from 5:00-10:00
emom
2 deep power snatches (climbing)

from 10:00-15:00
emom
1 squat snatch (climbing)

b) 21,15,9 reps for time
row (cal)
overhead squat 40/30
pull ups

rx+ 50/35, chest to bar pull ups

WOD 23.11.2017

a) 10-1 reps
unbroken handstand push ups
*for each broken set do 10 hollow rocks and 10 arch rocks as penalty immediately after the set!

b) for max reps
1min ski (cal.)
1min ball slams 20/15
1min sit ups
2min ski (cal.)
2min ball slams 20/15
2min sit ups
3min ski (cal)
3min ball slams 20/15
3min sit ups

WOD 22.11.2017

a) 6 sets
3 back squats (climbing)

b) amrap 12min
10 push ups on db's
10 db frontrack lunges 20/15
30 double unders

WOD 21.11.2017

a) 10,8,6,4,2 reps
strict ring dips
chin ups

b) 5 rounds of
amrap 2min
20 swings 24/16
10 toes to bar
max. cal. bike

rest 2min

rx+ 32/24

WOD 20.11.2017

„Klepto“
4 rounds for time
27 box jumps 60/50
20 burpees
11 squat cleans 65/45

WOD 19.11.2017

a) 3 sets
8-12 single leg romanian deadlifts
8-12 bulgarian split squats
16-24 russian twists

b) amrap 15min
15 russian swings 32/24
15 pull ups
15 hand release push ups

WOD 18.11.2017

a) 2 rounds in teams of 2 for max reps
(4min on/ 1min off)
bike (cal)
seated sled pull (15m) 60/40
ski (cal)
kb baby carry (15m) 32/24

WOD 17.11.2017

a) emom 10min
3 power cleans (climbing)

b) amrap 4min
27cal row
21 power cleans 60/40
max burpees over the bar

rest 4min

amrap 4min
27cal row
21 power cleans 50/35
max burpees over the bar

rest 4min

amrap 4min
27cal row
21 power cleans 40/30
max burpees over the bar

WOD 16.11.2017

a) 6 rm bench press

b) for time
100 double unders
then
5 rounds of
20 wall balls 20/14
15 toes to bar
then
100 double unders