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WOD 08.12.2016

a) emom 10min
1. 30sec muscle ups/ strict pull ups
2. 30sec handstand push ups/ hold

b) 8 rounds for reps
30sec power snatches 35/25
30sec rest
30sec box jump overs 60/50
30sec rest

WOD 07.12.2016

a) deadlift
6 x 2 @ 85-90%

b) amrap 15min
20,40,60,80, … double unders
2,4,6,8, … man makers 20/15

WOD 06.12.2016

a) shoulder press
6 x 2 @ 85-90%

b) for max reps
amrap 3min
12/10cal bike
12 deadlifts 60/40

3min rest

amrap 3min
9/7cal bike
9 hang cleans 60/40

3min rest

amrap 3min
6/4cal bike
6 jerks 60/40

rx+ 70/50

WOD 05.12.2016

“Hildy“
100cal row
75 thrusters 20/15
50 pull ups
75 wall balls 20/14lbs
100cal row

WOD 04.12.2016

a)3 rounds
10 prone weighted face down shoulder dislocates
10 windmill (5 each arm)
20 v-ups

b)5 rounds for time
20 kb swings 24/16
10 burpees box overs

WOD 04.12.2016

in teams of two for time
75 db push press left arm 20/15
100 pull ups
75 db push press right arm
150 push ups
75 db snatches left arm 20/15
200 sit ups
75 db snatches right arm

WOD 02.12.2016

a) shoulder press
5 x 4 @ 80%

b) for total reps
amrap 3min
10 wall balls 20/14
10 toes to bar

1min rest

amrap 6min
15 wall balls 20/14
15 toes to bar

2min rest

amrap 9min
20 wall balls 20/14
20 toes to bar

WOD 01.12.2016

a) back squat
5 x 4 @ 80%

b) 4 rounds for time
10 ring push ups
12 overhead lunges 40/30
50 double unders

c) teams of 2
100 v-ups

WOD 30.11.2016

a) work up to a heavy power snatch

b) every min for 5min
3 power snatches @75%

c) for time
60,40,20
swings 24/16
30,20,10
burpees

WOD 29.11.2016

a) deadlift
5 x 4 @ 80%

b) amrap 15min
21 cal row
15 ball slams 20/15
9 handstand push ups

c) teams of 2
100 russian twists
partner does arch hold