18. April 2017

Strength:
5 x 3 hang squat Snatch

WOD: Every 4’ for 24’
– 25/15 Push Ups
– 7 OHS @ BW
– 200m Row

17. April 2017

Strength:
– 5 x 5 weighted pull ups

WOD: 20′ AMRAP
– 5 Deadlifts 50/35
– 5 Hang Power Cleans 50/35
– 5 Front Squats 50/35
– 5 Push Press 50/35
– 5 Back Squat 50/35

15. April 2017

Strength:
– 3 x max reps, Bulgarian split squats, each leg

WOD:
21-15-9
– Power Snatch 40/35
– Ring Dips
15-12-9
– OHS 40/35
– C2B Pull ups
9-6-3
– STOH 40/35
– MU’s

14. April 2017

Hero WOD: „Blake“ (tc 40′)
4 RFT
– 40 alt. Overhead walking lunges 20/10
– 30 Box jumps
– 20 Wall balls 9/6
– 10 HSPU
The remaining time AMRAP:
– 30 clean & jerk 60/40
– 200 DU’s

13. April 2017

Strength:
– 5 x 5 Push Press

WOD: 5 RFT
– 20 Push ups
– 15 KB Swings 32/24
– 10 Thrusters 42.5/35

11. April 2017

Strength: 
– 4 x 5 sots press

WOD:
7’ AMRAP
– 16 Power Swings 24/16
– 8 C2B Pull ups
– 4 Deadlift 100/75
REST 3’
7’ AMRAP
– 16 Push ups
– 8 v-ups
– 4 MU’s

29. Januar 2018

WOD

Weightlifting

A: Shoulder Press (3-3-3-3-3)

*all sets to be done @ 75-80% of 1RM

Metcon

B: Metcon (AMRAP – Rounds and Reps)

15‘ AMRAP

– 21 Front Squats 60/40 (no Rack)

– 15 Pull ups

– 9 Bar Burpees