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WOD 11.03.2017

In teams of two for max reps (4min on/1min off)

bike (cal)
farmer’s carry (15m) 32/24
burpee over the blocks
sled pull (15m) 80/60
double slamball over shoulder 2 x 20/15
rope sled pull (15m) 80/60

WOD 10.03.2017 "Morrison"

a) "Morrison"
for time
50,40,30,20,10 reps
wall balls 20/14
box jumps 60/40
swings 24/16

compare to 31.10.16

WOD 09.03.2017

a) 4 supersets
8-12 bench press
8-12 renegade row

b) for total reps
3min burpees
3min row
3min ski
2min burpees
2min row
2min ski
1min burpees
1min row
1min ski

WOD 08.03.2017

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

b) for time
10,8,6,4,2 power snatches 60/40
100,80,60,40,20 double unders

WOD 07.03.2017

a) for max reps
amrap 4min
12/9cal bike
4 shoulder press 50/35

4min rest

amrap 4min
12/9cal bike
8 push press 50/35

4min rest

amrap 4min
12/9cal bike
12 push jerk 50/35


b) 3 sets (teams of 2)
10 barbell roll outs

WOD 06.03.2017

„CFG Open 17.2“

amrap 12min
2 rounds
50ft weighted walking lunges 22,5/15
16 toes to bar
8 db power cleans 22,5/15
then
2 rounds
50ft weighted walking lunges 22,5/15
16 bar muscle ups
8 db power cleans 22,5/15

etc.

WOD 05.03.2017

a) 5 supersets
10 floor press
10 inverted ring rows

b) amrap 12min
20 plate overhead lunges 20/15
10 burpees to plate

WOD 04.03.2017

in teams of two
amrap 20min
20 db hang squat cleans 20/15
20 box jumps 60/50
200m run with db 20/15

partners run together with a db each

WOD 03.02.2017

a) emom 12min
1. 30sec handstand push ups
2. 30-45sec double unders

b) 10-1 reps for time
sumo deadlift highpulls 50/35
push press 50/35

WOD 02.03.2017

5 rounds for time
24cal row
21 wall balls 20/14
18 swings 24/16
15 pull ups