WODs

  • Do 12. Mrz

    a) work up to a heavy complex
    power snatch + overhead squat

    b) amrap 13min
    3,6,9,12,15 etc reps
    power snatches 40/30
    overhead squats 40/30
    burpees over the bar

    scaled 30/20, frontsquats

    FITNESS
    a) 5 sets
    5 frontsquats
    10 banded good mornings

    b) amrap 15min
    3,6,9,12,15 etc reps
    sumo deadlift high pulls
    air squats
    burpees over the bar

  • Mi 11. Mrz

    "Filthy Fifty"
    50 box jumps 60/50
    50 jumping pull ups
    50 kettlebell swings 16/12
    50 walking lunges
    50 knees to elbows
    50 push press 20/15
    50 back extensions
    50 wall balls 20/14
    50 burpees
    50 double unders

    compare to 09.11.2015

    scaled single unders (x2)

    FITNESS
    for time
    50 box jumps
    50 jumping pull ups
    50 kettlebell swings
    50 walking lunges
    50 knees to elbows
    50 push press
    50 supermans
    50 wall balls
    50 burpees
    50 double unders

    scaled single under (x2)

  • Di 10. Mrz

    a) 5 sets
    2 rope climbs
    10m handstand walk

    scaled rope pulls, wall climbs, partner supported handstand walk

    b) 3 rounds for max reps
    amrap 3min
    20/15cal ski
    20 shuttle runs (10m)
    max ball slams 20/15
    3min rest

    scaled 15/10

    FITNESS
    a) 5 sets
    3-5 strict pull ups
    3-5 wall climbs

    b) 3 rounds for max reps
    20/15cal row
    20 mountain climbers
    max alt db snatches
    3min rest

  • Mo 9. Mrz

    a) 4 sets
    5 shoulder press heavy @80% of 1rm
    10 inverted ring rows

    b) for time
    100 double unders
    50 db hang power cleans 15/10
    80 double unders
    40 db push press 15/10
    60 double unders
    30 db hang clean & jerks 15/10
    40 double unders
    20 db thruster 15/10
    20 double unders
    10 db devils press 15/10

    rx+ 20/15
    scaled single unders (x2)

    FITNESS
    a) 4 sets
    5 shoulder press
    10 inverted ring rows

    b) for time
    100 double unders
    50 db hang power cleans
    80 double unders
    40 db push press
    60 double unders
    30 db hang clean & jerks
    40 double unders
    20 db thruster
    20 double unders
    10 db devils press

  • So 8. Mrz

    a) 5 sets
    10 db single arm floor press/side
    10 db romanian deadlifts/side
    30-45sec hollow hold

    b) amrap 15min
    12 sit ups
    10 kb deadlift
    8 kb high pulls
    6 kb goblet squats

  • Sa 7. Mrz

    teams of two
    for time
    60/50cal row
    50 power snatches 40/30
    40 pull ups
    30 overhead squats 40/30
    20 synchronized burpees over the bar
    10 bar muscle ups
    20 synchronized burpees over the bar
    30 overhead squats 40/30
    40 pull ups
    50 power snatches 40/30
    60/50cal row

    scaled jumping pull ups, strict pull ups, 30/20