Blog
WOD 08.05.2017
a) emom 10min
1 power clean + 1 hang squat clean (climbing)
b) for time
21,18,15,12,9,6,3 reps
burpees over the bar
7,6,5,4,3,2,1 reps
squat cleans 80/55
WOD 07.05.2017
a) 5 sets
12 alt. db floor presses
12 renegate rows
max L-sit hold
b) amrap 15min
5 pull ups
10 push ups
15 sit ups
50 rope jumps
WOD 06.07.2017
a) in teams of 2 for time
400m db farmers carry 20/15
40 db squat cleans 20/15
40 db box step overs 60/50
400m db frontrack carry 20/15
40 db pushpress 20/15
40 db box step overs 60/50
400m db overhead carry 20/15
40 db thrusters 20/15
40 db box step overs 60/50
WOD 05.04.2017
a) from 0:00-10:00
for time
3 rounds
15/12cal bike
15 toes to bar
b) from 10:00-20:00
for time
3 rounds
15/12cal ski
15 ball slams 20/15
c) from 20:00-30:00
for time
3 rounds
15/12cal row
15 burpees over the rower
WOD 04.05.2017
a) 5 sets
handstand pushups @70% (1st set @70% +1rep)
b) 5 rounds for time
20 kb highpulls 32/24
20 wallballs 20/14
WOD 03.05.2017
a) work up to a heavy complex of 1 power snatch + 3 overhead squats
b) amrap 12min
12 hang power snatches 35/25
12 pullups
12 box jumps over 60/50
WOD 02.05.2017 "Annie"
a) deadlifts
20,15,10,10 reps @50% of 1RM
b) for time
"Annie"
50,40,30,20,10 reps
double unders
sit ups
compare to 01.06.2015
WOD 30.04.2017
a) 20 turkish get ups
b) 5 rounds for time
150m run
15 one arm kb frontsquats 24/16
15 burpees
WOD 29.04.2017
In teams of two amrap 30min
100 cal row
100 ball slams 20/15
100 slam ball lunges 20/15
100 slam ball situps 20/15
WOD 28.04.2017
a) max reps handstand push ups
b) 5 sets
handstand pushups @70% of a)
max reps strict pull ups
c) in teams of 3
amrap 12min
max cal bike
max cal ski
partner holds dumbells overhead 20/15
