WOD

12.01.2016

1)

3 Sets

20 Overheadsquats (Perfect Form)

Rest 60 seconds

ME strict Pullups

Rest 60 seconds

ME Pushups

 

2)

"AMANDA"

9-7-5

Muscle-Up

Squat Snatch 60/40 kg 

or 

9-7-5

Burpee Pullup

Overheadsquat 60/40 kg

 

11.01.2016

1)

3x3 Frontsquats

3xME L-Sit

 

2)

For Time

30 Frontsquats 60/40 kg

30 Burpee over Bar

20 Frontsquats 60/40 kg

20 Burpee over Bar

10 Frontsquats 60/40 kg

10 Burpee over Bar

"FUN FRIDAY"

Teams of 2

20 min AMRAP

15 Kettlebell Swings 24/16 kg

10 Wallballs 20/14 lb

5 KB Box Step Overs

*Partners alternate full rounds

 

 

07.01.2016

1)

5x2 Backsquat

 

2)

4x6 Front Rack Reverse Lunges (each leg)

 

3)

3x20 Romanian Deadlift

06.01.2016

1)

3x3 Thruster

 

2)

3 Rounds

3 min on / 3 min off

6-9-12-15-18...

Thruster 42,5/30 kg

Toes to Bar

05.01.2016

 

5 min AMRAP Burpee Box Jumps over 24/20 "

5 min Rest

4 min AMRAP 10 m Shuttle Sprints

4 min Rest

3 min AMRAP Power Cleans 70/47,5 kg

3 min Rest

2 min AMRAP Wallballs 20/14 lb

2 min Rest

1 min to complete one set of unbroken C2B Pullups

04.01.2016

1)

5x5 Deadlift

 

2)

8 min AMRAP

8 Deadlifts 100/70 kg

16 Pushups 

24 Airsquats

30.12.2015

1)

5x10 Handstand Pushups

 

2)

12 min AMRAP

10 Burpees

25 Double Unders

22.12.2015

1)
5x2 Pause Frontsquat

2)
5 Rounds
10 Wallballs 
10 Toes to Bar
10 Burpees

17.12.2015

1)
Backsquats
1-10-1-20-1-30

16.12.2015

1)
For Time
15-10-5
Power Cleans 60/42,5 kg
HSPU
15-10-5
Hang Power Cleans 60/42,5 kg
Ring Dips