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WOD 27.01.2017

a) work up to a heavy complex
cluster + thruster

b) CFG Open 15.5
27,21,15,9 reps for time
row (cal)
thrusters 40/30

WOD 26.01.2017

a) work up to a heavy turkish get up

b) amrap 16min
5 kb snatches right arm 24/16
10 kb overhead lunges right arm 24/16
90m shuttle run (10m)
20 sit ups
90m shuttle sprint (10m)
5 kb snatches left arm 24/16
10 kb overhead lunges left arm 24/16

WOD 25.01.2017

a) 4 sets
6-8 benchpress (across)
1-2 legless rope climb

b) for time
5 rounds
5 shoulder press 40/30
5 strict pull ups

5 rounds
5 push press 60/40
5 pull ups

5 rounds
5 push jerks 70/50
5 chest to bar pull ups

WOD 24.01.2017

„Klepto“
4 rounds for time
27 box jumps 60/50
20 burpees
11 squat cleans 65/45

compare to 27.01.14

WOD 23.01.2017

a) 5-10-15-20-25-30-35-40-45-50
unbroken double unders
5 deadlifts 100/70 between sets

b) amrap 10min
3,6,9,12,15,18…
ball slams 20/15
toes to bar

WOD 22.01.2017

a) 3 supersets
10 db bent over row
20 band pull apparts
30sec hollow hold

b) for time
1500m row
150 squats
15 wall climbs

WOD 21.01.2017

In teams of two 30min amrap
10 push ups
5 power cleans 70/50
10 pull ups
5 shoulder to overhead 70/50
10 sit ups

partner switch after each exercise

WOD 20.01.2017

a) 5 supersets
5 back squat (climbing)
5m handstand walk

b) 4 rounds for reps
40sec work/ 20sec rest
wall balls 20/14
db burpees 15/10
bike

WOD 19.01.2017

a) 10,8,6,4,2 reps
strict pull ups
strict stationary dips

b) 27,21,15,9 reps for time
row (cal)
swings 24/16
box jumps 60/50

WOD 18.01.2017

a) 4 x 4 snatch balance

b) “Air Force”
for time
20 thrusters 40/30
20 sumo deadlift high pulls
20 push jerks
20 overhead squats
20 front squats

emom 4 burpees
(start with burpees)