WODs

a) 4 supersets
6 back squats heavy @78% of 1rm
6 broad jumps
3min rest

b) amrap 12min
12 wall balls 20/14
6 burpee box jump overs

FITNESS
a) 4 sets
6 back squats
6 tuck jumps

b) amrap 12min
12 wall balls
6 burpee box jump overs

a) 0:00-10:00min
"Elizabeth"
21,15,9 reps
power cleans 60/40
ring dips

compare to 22.08.2017

b) 10:00-20:00min
21,15,9 reps
push jerk 60/40
toes to bar

c) 20:00-30:00min
21,15,9 reps
barbell good mornings 20/15
bicep curls 20/15

scaled bench dips, leg raises, 40/30

FITNESS
a) 0:00-10:00min
21,15,9 reps
sumo deadlift high pulls
ring dips

b) 10:00-20:00min
21,15,9 reps
push press
toes to bar

c) 20:00-30:00min
21,15,9 reps
barbell good mornings
bicep curls

a) 5 sets
4-6 shoot throughs
20 hollow rocks
45-60sec wall sit

b) 25, 20, 15, 10, 5 reps
for time
medball cleans
burpee over medball

in teams of two for max reps
as a relay
amrap 8min
10 alt db snatches 20/15
10 hand release push ups

2min rest

amrap 8min
10 single arm db push press 20/15
5 strict pull ups

2min rest

amrap 8min
10 alt db overhead lunges 20/15
20 sit ups

"Wittman"
for time
7 rounds
15 kb swings 24/16
15 power cleans 40/30
15 box jumps 60/50

compare to 22.07.2017

scaled 20/12, 30/20

FITNESS
a) 20 turkish get ups

b) for time
7 rounds
15 kb swings
15 kb high pulls
15 box jumps

a) 3 sets
5 bench press (heavy @81%)
5 single arm db row/side

b) for time
80 double unders
40 push jerks 40/30
40 pull ups
80 double unders
20 push jerks 50/35
20 chest to bar pull ups
80 double unders
10 push jerks 60/40
10 bar muscle ups

scaled 30/20, 40/30, 50/35,
ring rows, jumping pulls ups, pull ups,
single unders (x2)

FITNESS
a) 5 sets
5 bench press
10 single arm db row/side

b) for time
40 push press
40 jumping pull ups
100 double unders
20 push press
20 pull ups
100 double unders
10 push press
10 chest to bar pull ups
100 double unders