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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 "Air Force"

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)

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