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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

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"

„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