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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)

WOD 15.02.2017

a) 5 sets
10,8,6,4,2 bench press (climbing)
5,4,3,2,1 rope climbs

21,15,9 reps for time
shoulder to overhead 60/40
toes to bar

WOD 14.02.2017

a) emom 10min
1. 50 double unders
2. 5 deadlifts (climbing)

amrap 15min
1000m row
100 swings 24/16
max reps burpees over the rower

WOD 13.02.2017 "Cindy"

NUTRITION CHALLENGE BENCHMARK WORKOUT
“Cindy”
amrap 20min
5 pull ups
10 push ups
15 squats

b) 5 sets
30sec plank
30sec rest

WOD 12.02.2017

a) 5 sets
5-10 sinlge arm kb press/ arm
5-10 windmill/ side

b) emom 20min
1. 15/12cal ski
2. 15/12cal row
3. 15/12cal bike
4. rest

WOD 11.02.2017

In teams of two amrap 25min
50 wall balls 20/14
50 burpees
50 ball slams 20/15
50 box jump overs 60/50