24. Juni 2016

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WOD:
45-39-33-27-21-15
– Air Squats
– V-ups
– Back extensions
– Ground to overhead 40/25
– Push ups

Strength:
8′ OTM
– 8 one arm KB overhead squats (4 each)

WOD:
3 RFT (time cap 25′)
– 20 DU
– 5 KB snatch each (24/16)
– 20 DU
– 10 power cleans (60/40)
– 20 DU
– 10 front squats (60/40)
– 20 DU
– 10 KB push ups
– 20 DU
– 10 wall walks

Strength: Snatch Practice
6 x Squat Snatch- Power Snatch- Hang Squat Snatch- Hang Power Snatch

WOD: 2 RFT (20’tcap)
– 30 OHS 45/30
– 30 C2B Pull ups
– 30 Box Jumps
– 30 Push Press 45/30

Strength:
10′ OTM
– 7 Back Squats

WOD: Partner Wod (25′ tcap)
– 80 Wall Balls 9/6
– 80 Hang Power Cleans 50/35
– 80 T2B
(Row 3.5k)

Strength: EMOM 12′
1. 30″ Handstand hold / Frogstand hold
2. 30″ Air Squats
3. 30″ Push ups HR

Wod: 3RFT (20′ tcap)
– 20 Thrusters 45/30
– 20 Pull ups
– 400m Run
– 20 Burpees over the Bar

Strength:
5 x 5 shoulder Press

WOD:
5RFT
– 5 Deadlifts 70/45
– 5 Bar burpees
4 RFT
– 4 Hang power cleans 60/40
– 4 Bar burpees
3 RFT
– 3 push jerks 50/35
– 3 bar burpees

Partner WOD:
– 800m run together
– 100 Lunges
– 100 Ring rows
– 600m run together
– 100 KB swings 24/20
– 50 Toes 2 bar
– 400m run together
– 50 Wall ball shots 9/6
– 50 Burpees
– 200m run together
– 50 Cleans 40/30
– 50 Push Jerk 40/30

Strength:
10’ HSPU progressions

WOD:
„Diane“
21-15-9
– Deadlift 100/70
– HSPU

„Isabel“
– 30 Snatches 60/45

Strength:
15′ EMOM
1.- 30″ Chin up hold
2.- 30″ Ring Dip hold in Bottom pos
3.- 45″ Plank hold, weighted with plate
4.- 55″ Wall sit, weighted with plate
5.- REST

WOD:
8′ AMRAP
– 8 pistols alternating (4 each leg)
– 8 KB push press alternating 24/16
REST 2′
6′ AMRAP
– 6 KB step ups 24/16
– 6 CTB pull-ups

WOD A: (timecap 10′)
„Fran“ 21-15-9
– Thrusters 42.5/35
– Pull ups

WOD B: (timecap 10′)
„Grace“
– 30 Clean & Jerk 60/45

WOD C: (timecap 10′)
„Karen“
– 150 Wall ball shots 9/6

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