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WOD 08.01.2017

a) 20 turkish get ups

b) amrap 3min
20/15cal row
15 swings 24/16
max reps burpee

3min rest

amrap 3min
20 burpees
15/10 cal row
max reps swings 24/16

3min rest

amrap 3min
20 swings 24/16
15 burpees
max cal row

WOD 07.01.2016

In teams of two for time

100 thrusters 40/30
100 pull ups
100cal row (M/F 90, F/F 80)
100 toes to bar
100 hang power cleans 40/30

WOD 06.01.2017

a) 5 sets
2 rope climbs
20 handstand shoulder taps

b) amrap 8min
10 alternating db snatches 25/15
10 shuttle run (10m)

c) 3 sets
15 weighted sit ups 25/15
:30 db overhead hold/ side 25/15

WOD 05.01.2017

a) emom 10min
1. 5 back squats @50%
2. 5 high box jumps

b) 3 rounds for time
50 jumping lunges
35 deadlifts 50/35
20 jerks 50/35

WOD 04.01.2016

a) amrap 15min
200 double unders
100 sit ups
50 push ups
25 strict pull ups

b) 3 x 20/15cal ME bike

WOD 03.01.2017

a) work up to a heavy
power clean + front squat

b) 21,15,9 reps for time
@60% of a)
power cleans
front squats
burpees over the bar

WOD 01.01.2017

“Fight Gone Bad”
3 rounds for max reps
wall balls 20/14
sumo deadlift high pulls 35/25
box jumps 50
push press 35/25
row (cal)

compare to 29.08.16

WOD 01.01.2017

Happy New Year!

WOD 31.12.2016

In teams of two for time

50,35,20 reps of
swings 24/16
toes to bar

100m partner carry

50,35,20 reps of
goblet squats 24/16
burpees

100m partner carry

50,35,20 reps of
box jumps 60/50
pull ups

WOD 30.12.2016

a) on every 20sec for 10min
1 ring muscle up

b) amrap 10min
10 deadlifts 70/50
10 push ups

2min rest

amrap 5min
5 power cleans 70/50
5 handstand push ups