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WOD 06.02.2017

a) work up to a heavy 2 rep
shoulder press

b) CFG Open 12.3
amrap 18min
15 box jumps 60/50
12 push press 50/35
9 toes to bar

WOD 05.02.2017

a) 4 sets
6-8 db/kb bulgarian split squats/ leg
6-8 db/ kb single leg romanian deadlifts/leg

b) tabata
pull ups
push ups
sit ups
lunges

WOD 04.02.2017

in teams of two for reps

amrap 7min
60cal bike (M/F 60, F/F40)
max reps power snatches 40/30

3min rest

amrap 7min
80cal ski (M/F 70, F/F 60)
max reps overhead squats 40/30

3min rest

amrap 7min
100cal row (M/F90, F/F80)
max reps burpees over the rower

WOD 03.02.2017

“Nate”
amrap 20min
2 muscle ups
4 handstand push ups
8 swings 32/24

compare to 07.05.2012

WOD 02.02.2017

a) emom 10 min.
1. 3 front squats ( across)
2. 30 sec. strict toes to bar

b) for time
45 cal row
45 hang power cleans 60/40
30 cal row
30 front squats 60/40
15 cal row
15 clusters 60/40

WOD 01.02.2017

a) 5 supersets (on every 3min)
5 deadlifts (climbing)
10-15 strict stationary dips

b) Open 13.2
amrap 10min
5 shoulder to overhead 50/35
10 deadlifts 50/35
15 box jumps 60/50

WOD 31.01.2017

a) for time
100 wall balls 20/14
100 pull ups
100 alt. db snatches 25/15
100 double unders

b) 3 supersets
15 Y´s
15 T´s
15 W´s

WOD 30.01.2017

a) 4-4-3-3-2-2 clean & jerk

b) 7 rounds for time
7 clean & jerk 60/40
7 burpees box jumps 60/50

WOD 29.01.2017

a) 3 sets
5 shoot throughs
max reps srict pull ups

b) for max reps
3min wall ball sit ups
3min burpee box jumps 60/50
3min row

1min rest

2min wall ball sit ups
2min burpee box jumps 60/50
2min row

1min rest

1min wall ball sit ups
1min burpee box jumps 60/50
1min row

WOD 28.01.2017

teams of two for max reps
3 rounds
2min wall balls 20/14
2min kb high pulls 32/24
2min db step ups 20/15
2min bike (cal)
2min rest