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WOD 15.11.2017

a) emom 12min
2 turkish get ups 24/16

b) amrap 16min
6 wall climbs
12 kb snatches 24/16
18 shuttle runs (10m)

rx+ 32/24

WOD 14.11.2017

a) " Roy"
5 rounds for time
15 deadlifts 100/70
20 box jumps 60/50
25 pull ups

compare to 04.05.2015

WOD 13.11.2017

a) work up to 3 heavy push press
b) for time
40 back rack lunges 50/35
35 ring push ups
30 frontrack lunges 50/35
25 ring push ups
20 overhead lunges 50/35
15 ring push ups

rx+ 60/40

WOD 12.11.2017

a) for max reps
1min med ball cleans 20/14
1min row (cal.)
1min burpees
2min med ball cleans 20/14
2min row (cal.)
2min burpees
3min med ball cleans 20/14
3min row (cal.)
3min burpees

b) 3 sets
10 med ball crunch reach pass
30sec side plank/side

WOD 11.11.2017

Teams of 2 for max reps

from 0:00-6:00
60/50 cal bike
then amrap of
10 shoulder to overhead 50/35
10 box jumps 60/50
10 kb swings 24/16

from 6:00-12:00
60/50 cal ski
then amrap of
10 shoulder to overhead 50/35
10 box jumps 60/50
10 kb swings 24/16

from 12:00-18:00
60/50 cal bike
then amrap of
10 shoulder to overhead 50/35
10 box jumps 60/50
10 kb swings 24/16

from 18:00-24:00
60/50 cal ski
then amrap of
10 shoulder to overhead 50/35
10 box jumps 60/50
10 kb swings 24/16

* in the amrap athletes have to switch after each movement

WOD 10.11.2017 "Nasty Girls"

a) from 0:00-15:00
"Nasty Girls"
3 rounds for time
50 squats
7 muscle ups
10 hang power cleans 60/40

compare to 28.01.2013

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

WOD 09.11.2017

a) 5 rounds for time
40/30 cal. row
20 alternating db snatches 25/15
30 sit ups

b) 3 sets
12 weighted glute bridges 25/15
12 russian twists 25/15

WOD 08.11.2017

a) 1rm shoulder press

b) amrap 15min
5 handstand push ups
10 alt. pistols
15 pull ups
30 double unders

WOD 07.11.2017

a) 1rm deadlift

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

compare to 21.03.2017

WOD 06.11.2017

a) 1rm back squat

b) amrap 12min
3,6,9,12,15... reps
push press 40/30
front squats 40/30
toes to bar