Montag, Januar 16, 2017|

Strength:
9’ EMOM:
1. – 5 Deficit HSPU
2. – 30 Hollow Rocks
3. – 30 DU’s

WOD: 7 RFT
– 5 C2B Pull Ups
– 10 Power Swings 24/16
– 15 Wall Balls 9/6

Samstag, Januar 14, 2017|

Strength:
10’ EMOM:
– 1 Snatch Pull + 1 Snatch
Increase weight every 3’

WOD:
21-15-12-9-6-3:
– Plate hopp Burpees
– Cal Row
– KB Swings 32/24

Freitag, Januar 13, 2017|

WOD:
8’ AMRAP
– 10 Cal Row
– 10 Burpees over the Rower
REST 2’
8’ AMRAP
– 6 KB Snatch each arm 24/16
– 15 Wall Balls 9/6
REST 2’
8’ T’CAP
30-20-10
– T2B
– double KB Push Press 2×20/2×12
REST 2’
8’ AMRAP
2-4-6-8-10…
– jumping Lunges
– KB Swings 32/ 24

Donnerstag, Januar 12, 2017|

Strength:
12’ EMOM:
1. – 6 Strict Chin Ups
2. – 30“ HS hold, face 2 wall
3. – 16 Cal rowing

WOD:
10’ AMRAP:
– 7 Power Snatches 60/40
– 4 Ring Muscle Ups / 4 Ring Dips + 4 C2B Pull ups
– 10 alt. Pistols
REST 2’
8’ AMRAP
– 14 HSPU
– 8 Clusters 40/30
– 20 OH Lunges 20/15

Mittwoch, Januar 11, 2017|

Strength: „Bring Sally up“
– Back Squats

WOD:In Teams of 3… 
– 30 C2B Pull ups
– 60 Synchro T2B
– 40 STOH 50/35
– 75 Box Jump Overs
(whole WOD is performed with one athlete holding front rack.)

Dienstag, Januar 10, 2017|

Strength:
– build a heavy complex in 15’
1 Clean + 2 Front Squats

WOD:
Every 3’ for 18’
– 500m Row
– 30 DU’s

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