30. April 2016

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Strength:
10’ OTM
– 6 Push Press @ 70% of 1 RM

WOD: 5 RFT
– 10 Deadlift 85/55
– 10 Burpees
– 10 jumping Lunges
– 200m run

Skill:
4 x 6 Skin the Cat

WOD:
4’ to complete 100 double unders
4’ to complete 500m row
4’ to complete 40 back squats 60/40
4’ to complete 60 Power Swings 24/18
– 2 Rounds, remaining time from each 4’ slot, perform burpees.
Total of Burpees is your score.

Strength:
12’ EMOM
Odd: – 10 step ups, alternating
Even: – 10 C2B Pull ups

WOD: 21-15-9
– over the Box jumps
– toes 2 Bar
– Thrusters 45/35
– Pull ups

Strength:
– find your 3 RM Clean & Jerk in 15’

WOD: for time…
Buy in: – 50 v-ups
„Grace“
30 Clean & Jerk 60/45
Cash out: – 400m KB Farmer walk AHAFA

Strength:
12’ EMOM
Odd: – 3 deficit HSPU
Even: – 3 Bar MU’s

WOD: 4 Rounds of…
1’ – row for calories
2’ – front rack Lunge steps
3’ – HSPU
4’ – candle sticks
5’ – REST

Strength:
10` OTM
– 5 bent over row, ascending load – start @ 50% of 1 RM

WOD: 20’ AMRAP
– 10 Squat Jumps
– 15 bent over row 60/40
– 10 Front Squats 60/40
– 15 Push ups
– 10 strict toes 2 bar
– 25 Du’s/ 75 SU’s

Strength:
6 x 3 Snatch Balance

WOD: „Filthy Fifty“
– 50 Box Jumps
– 50 Jumping Pull-Ups
– 50 Kettlebell Swings 24/20
– 50 Walking Lunges
– 50 Knees-to-Elbows
– 50 Push Press 20/15
– 50 Back Extensions
– 50 Wall Balls 9/6
– 50 Burpees
– 50 Double-Unders

WOD: in teams of 3
– 100 cal Row
– 100 DL 55/35
– 80 cal Row
– 80 Hang Power Clean
– 60 cal Row
– 60 Back Squats
– 40 cal Row
– 40 Push Jerk
– 20 cal Row
– 20 Clusters

Strength: Shoulder Complex
1 Shoulder Press + 1 Push Press + 1 Push Jerk
10′ EMOM
Odd: – from front Rack pos. 1+1+1
Even: – from back Rack pos. 1+1+1

WOD: for time…
– 60 Butterfly Sit ups
– 60 KB Swings 20/16
– 30 HSPU
– 30 Front Squats 60/35
– 15 Wall Walks
– 15 Bar Facing Burpees

Strength:
– 10 x 3 Squat Cleans

WOD: 20′ AMRAP
– 20 Push-ups
– 5 Thrusters 60/35
– 20 KB Step ups 24/18
– 5 Ring Muscle ups (10 C2B Pull ups)
– 20 T2B

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