Dienstag, Dezember 6, 2016|

Strength:
– find your 1 RM Power Snatch in 10’

WOD: for Time… (15′ time cap)
– 10 Ring MU’s/ 25 Pull ups & 25 Push ups HR
– 20 Shoulder 2 Overhead 60/40
– 30 Deadlift 60/40
– 40 v-ups
– 50 Box jump overs

Montag, Dezember 5, 2016|

Strength:
10′ EMOM
Odd: – 5 Front Squats @ 70% of 1 RM
Even: – 5-8 Ring push ups

WOD: „Nasty Girls“
3 RFT
– 50 x Air Squats
– 7 x Ring Muscle Ups (7 C2B Pull ups & 7 Ring Dips)
– 10 x Hang Power Clean 60/40

Samstag, Dezember 3, 2016|

Strength only:
– 4 x 8 Deadlifts @ 70% of 1 RM

alternate between:
– 4 x 10 Front rack Lunges/side AHAFA
– 4 x 12 strict Ring Dips/Dips

alternate between:
– 4 x 8 Box Step ups/side AHAFA
– 4 x 10 deficit Push ups

Freitag, Dezember 2, 2016|

WOD: 35’ AMRAP
– 1000m row
– 50 wall balls
– 50 box jumps
– 750m row
– 35 wall balls
– 35 box jumps
– 500m row
– 25 wall balls
– 25 box jumps

Donnerstag, Dezember 1, 2016|

Strength:
12’ EMOM
odd: – 5 Power Cleans
even: – 3 – 5 Push Jerk

WOD: For time:
– 100 DU’s
– 25 Toes 2 bar
– 25 Cleans 60/40
– 50 over the box jumps

Mittwoch, November 30, 2016|

Strength:
– 6 x 3 Snatch Balance

WOD:
8’ AMRAP
– 15 Power Snatch 50/35
– 30 DU’s
REST 3’
8’ AMRAP
– 5 Deadlifts 120/70
– 10 Bar Burpees

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