WOD

 

24.10.2017

1)

For Time

400 m Run

30 Kettlebell Swings 24/16 kg

20 Pullups

400 m Run

30 Goblet Squats 24/16 kg

20 Pullups

400 m Run

30 Sumo Deadlift Highpulls 24/16 kg

20 Pullups

 

°°°°°

 

Advanced

1)

Every 2 minutes for 20 minutes

Power Clean + Clean + Jerk

  

2)

For Time

400 m Run

30 Kettlebell Swings 32/24 kg

20 C2B Pullups

400 m Run

30 Goblet Squats 32/24 kg

20 C2B Pullups

400 m Run

30 Sumo Deadlift Highpulls 32/24 kg

20 C2B Pullups

 

4)

Strict weighted Ring Dips

20x2

 

5)

Strict Toes to Bar

4 x 6-10

 

23.10.2017

1)

Pause Frontsquat

5x2

 

2)

AMRAP 7

7 Frontsquats 52,5/35 kg

7 Burpee over Bar

 

°°°°°

 

Advanced

1)

EMOM 10

1 Snatch @ 80%

 

2)

Every 2 minutes for 6 minutes

Snatch Pull 3x3 @ 100%

 

3)

Overhead Squat

5x2

 

4)

AMRAP 7

7 Frontsquats 70/50 kg

7 Burpee over Bar

 

5)

Strict weighted Chest to Bar

20x2