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WOD 17.01.2017

a) work up to a heavy 3rep power snatch

b) CFG OPEN 15.1
amrap 9min
15 toes to bar
10 deadlifts 50/35
5 snatches 50/35

c) 3 supersets
20 glute bridges
20 hollow rocks

WOD 16.01.2017

a) emom 10min
1 “Curtis P” complex

1 power clean +
1 front rack lunge/leg +
1 push press

b) for time
60 double unders
30 db hang squat cleans 20/15
60 double unders
30 db lunges 20/15
60 double unders
30 db push press 20/15
60 double unders

WOD 15.01.2017

a) amrap 20min
5 deadlifts (heavy)
10 push ups
15 box jumps

b) 3 rounds
10 single glute brigde/ side
20 reverse snow angels
30sec side plank hold

WOD 15.01.2015

a) amrap 20min
5 deadlifts (heavy)
10 push ups
15 box jumps 60/50

b) 3 rounds
10 single glute bridge/ side
20 reverse snow angels
30sec side plank hold

WOD 14.01.2017

in teams of 2 for reps

3 min. wall climbs
3 min. assault bike
3 min. db burpee step up overs 20/15
3 min. row
2 min. rest
2 min. wall climbs
2 min. assault bike
2 min. db burpee step up overs 20/15
2 min. row
1 min. rest
1 min. wall climbs
1 min. assault bike
1 min. db burpee step up overs 20/15
1 min. row

WOD 13.01.2017

a) 3 sets
5 push press (across)
10 false grip ring rows

b) for time
buy in 100 double unders
30,20,10 reps
shoulder to overhead 60/40
pull ups
buy out 100 double unders

WOD 12.01.2017

"Victoria"
5 rounds for time
10 thrusters 40/30
14 box jumps 60/50
12 sumo deadlift high pulls 40/30
12 burpees
27 swings 24/16

compare to 16.06.2014

WOD 11.01.2017

a) 3 x max reps kipping handstand push ups

b) 2 rounds for max reps
amrap 3min
15/10cal bike
max reps
10 push ups
15 squats

3min rest

amrap 3min
15/10cal ski
max reps
10 pull ups
15 sit ups

WOD 10.01.2017

a) work up to a heavy power clean & jerk

b) OPEN 13.4
amrap 7min
3 clean & jerks 60/40
3 toes to bar
6 clean & jerks 60/40
6 toes to bar
9 clean & jerks 60/40
9 toes to bar
12 clean & jerks 60/40
12 toes to bar

c) teams of two
100 v-ups

WOD 09.01.2017

a) work up to a heavy overhead squat double

b) for time
2000m row
every 250m 15 wall balls 20/14