Dienstag, Februar 21, 2017|

Strength:
– 6 x 6 Sots Press
(Snatchgrip, behind the neck)

WOD:
Every 2:30“ for 15“
– 20 Double Unders
– 15 Wall Balls (20/14)
– 5 Muscle Ups/ 5 Burpee Pull ups
– 1 Wall walk

Montag, Februar 20, 2017|

Strength:
– 4 x 5 Partner ham/glute Raises
then
– 5 x 7 weighted Chin ups

WOD: 17’ AMRAP
– 17 Toes 2 Bar
– 17 Push Press 50/35
– 17 Front Squats
– 400m run

Samstag, Februar 18, 2017|

Strength:
– 5 x 5 Floor Press

Partner WOD: I go, you go!
21-18-15-12-9-6-3
Before each round 15 cal. row
– Squat clean 45/35
– DU’s
– Deadlift 80/50
– Box jump

Freitag, Februar 17, 2017|

WOD: Open Wod 15.2
For as long as possible:
From 0:00-3:00
2 rounds of:
– 10 overhead squats 42.5/35
– 10 chest-to-bar pull-ups
From 3:00-6:00
2 rounds of:
– 12 overhead squats 42.5/35
– 12 chest-to-bar pull-ups
From 6:00-9:00
2 rounds of:
– 14 overhead squats 42.5/35
– 14 chest-to-bar pull-ups
Etc., following same pattern

Donnerstag, Februar 16, 2017|

Strength:
Pause Front Squats
– 7 x 3 @ 75% (2“ Pause in the bottom pos.)

WOD: Every 90“ for 15’
– 20 DU’s
– 6 KB Snatches, each
– 9 Box Jumps

Mittwoch, Februar 15, 2017|

Strength:
Snatch Complex
– 6 x 1 Snatch Pull + 1 Hang Snatch + 1 OHS

WOD:
16’ EMOM
1) – 250m/175m Row
2) – 7 KB Swings + 7 Power Swings + 7 Goblet Squats
3) – 9 HSPU
4) – 20 Hollow Rocks

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