Blog

WOD 25.02.2017

In teams of two for time

2000 m row
100 burpee toes to bar
50 thruster 40/30

WOD 24.02.2017

a) 3 sets
6 deadlifts (climbing)
max. rep. strict ring dip

b) 2 rounds for max. reps
amrap 2min
15/12 cal bike
max ball slams 20/15

2min rest

amrap 2min
15/12 cal ski
max slam ball lunges 20/15

WOD 23.02.2017

a) work up to a heavy frontsquat

b) 3 sets
5 pause frontsquats with 60%

c) 10 rounds for time
10 wallballs 20/14
10 pushups

WOD 22.02.2017

„Wittman“
7 rounds for time
15 swings 24/16
15 power cleans 40/30
15 box jumps 60/50

compare to 01.02.2016

WOD 21.02.2017

a) for time
30cal row
50 db shoulder to overhead 20/15
30cal row
40 db thrusters 20/15
30cal row
30 db clusters 20/15
30cal row
20 pull ups

b) 20 strict pull ups

WOD 20.02.2017

a) emom 10min
2 overhead squats (climbing)

b) CFG OPEN 14.1
amrap 10min
30 double unders
15 snatches 35/25

WOD 19.02.2017

a) 20 turkish get ups
b) for max reps
5 rounds
1 min. wall balls 20/14
1 min. box jumps 60/50
1 min. sumo deadlift high pull 30/20
1 min. rest

WOD 18.02.2017

In teams of two for time

100 cal ski/bike
100 db burpee box step overs 60/50 20/15kg
100 cal bike/ski

WOD 17.02.2017

a) 5 x 3 power cleans (climbing)

b) CFG Open 15.4
amrap 8min
3 handstand push ups
3 cleans 85/55
6 handstand push ups
3 cleans 85/55
9 handstand push ups
3 cleans 85/55
12 handstand push ups
6 cleans 85/55
15 handstand push ups
6 cleans 85/55
18 handstand push ups
6 cleans 85/55
21 handstand push ups
9 cleans 85/55
etc...

c)3 supersets
20 glute bridges
20 weighted sit ups

WOD 16.02.2017

a) work up to a heavy complex of
1 snatch grip deadlift +
1 hang squat snatch +
1 overhead squat

amrap 12min
10 alt. db snatches 25/15
10 db overhead lunges 25/15
10 shuttle run (10m)