6. Februar 2016

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Strength:
5 x 8 weigthted Push ups

WOD: The 7
7 RFT 7 reps of…
– 7 HSPU
– 7 Thrusters 45/35
– 7 K2E
– 7 DL 80/60
– 7 Burpees
– 7 KB Swings 24/20
– 7 Pull ups

Skill:
10′ Handstand Walk

WOD: 28′ tcap
EVERY 4′ perform 2′ of Wall balls until „Karen“ (150 WallBalls) is done.
– 20 OHS 40/25
– 4 rounds Run
– 20 Push ups
– 4 rounds Run
– 20 T2B
– 4 rounds Run
– 20 Pull ups
– 4 rounds Run
– 20 Push Press 40/25
– 4 rounds Run

Strength:
10′ OTM
– 3 Pause Squats (hold 5 sec. in bottom pos.)

WOD: 3RFT
– 15 Hang Power Clean 50/35
– 20 K2E
– 25 Double KB Swings 20/16
– 250m row

LIFTING:
5 x 5 Split Squat
3 x 5 behind the Neck press

Knockout:
10′ AMRAP
– 12 Power Snatch, unbroken
– 30 DU’s

Strength:
– 18′ Work on Bar Muscle ups.
(Jumping Bar Mu)

WOD: 3RFT
– 10 Wall Walks
– 25 Box Jumps
– 40 Power Cleans 40/25
– 55 Sit ups

Strength:
10′ OTM
– 3-5 Deadlifts

WOD: 20′ AMRAP
– 12 Ground to Overhead 60/40
– 50 Du’s
– 12 Chest to Bar Pull ups
– 50 V-ups
– 12 Power Swings 24/20

Strength:
10′ EMOM
Odd: – 10 Ring Push ups
Even: – 5 SDHP

WOD: 21-15-9
– MedBallCleans 12/9
– Burpees
– FrontSquats 50/35
– T2B

Strength:
6 x Banded Sprints (in couples)

WOD: in Teams of 3
Always 1 Person row for cal…
– 200 Wall Balls
– 100 Pull ups
– 100 Sit ups
– 100 Ring Dips
– 200 Thrusters 20/15

WOD: Chipper
– 50 Pistols, alt.
– 30 Pull ups
– 30 Du’s
– 50 Box Jumps
– 30 KB Swings 32/24
– 30 Sit ups
– 50 Walking Lunges
– 30 Push Press 45/30
– 30 Burpees
– 50 Back Squats 45/30

Strength:
12′ OTM
– 5 close grip OHS

WOD: 5 RFT
– 21 Front Squats 60/45
– 15 Sand Bag Cleans
– 9 Push Jerk 60/45

LIFTING:
– find your 5 RM Frontsquat
– 5 x 3 Push Jerk @ 80% of 1 RM
10′ OTM
– 3 hang power Clean + 3 Push Jerk

Strength:
6 x Snatch Complex – go up!
– high hang Squat Snatch
– hang Squats Snatch
– Squat Snatch

WOD: 3 RFT
– 20 T2B
– 400m Run
– 20 Power Snatch 40/30
– 400m Run
– 20 KB Burpee Box Step ups (2x 16/8)

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