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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"

"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

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