WOD: 02.06.2014

Strength: Back Squat (Wendler)
WOD: 10-8-6-4-2
– Thruster 60/40kg
– C2B Pullups
– Wallballs

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WOD: 26.05.2014

Strength: Front Squat, Warmup then 3×3 increasing weight
WOD: For time 100x Thruster
Men: 3/4 Bodyweight, Women: 1/2 Bodyweight

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WOD: 23.05.2014

Strength: 10min EMOM: 3 C2B Pull Ups strict
Skill: Kipping

WOD: 5 Runden:
-10 Pull Ups
-15 Boxjumps (60/50cm)
-100m “heavy walk” (25/15kg Hantelscheibe)

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WOD: 22.05.2014

Strength: Deadlift (Wendler)
WOD: 21-15-9
– Power Clean (60/40kg)
– Hand Release Pushups
50x Double Unders after each round
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WOD: 20.05.2014

Strength: Press 4×1
WOD: EMOM for 15 minutes Alternating
1) 15x Deadlift (50/30kg)
2) 15x Burpees

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WOD: 16.05.2014

Strength: Push Press (5RM + 1RM)

WOD:
-7 Hang-Power-Clean (42,5/30kg)
-7 S2OH
-7 Front Rack Lunge Steps

Jedes mal wenn die Hantel innerhalb einer Runde den Boden berührt -> 20 Double Unders

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WOD: 15.05.2014

Strength:Weigted Pullups and Ring Dips (3×3), try to take minimum 10%of bodyweight

WOD: 10min AMRAP
-4x Toes to Bar
– 8x PushUps
– 12x Front Squats (20/15kg)

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WOD: 14.05.2014

Skill: Rope Climb (legless, L-Sit)
Strength: Power Clean 1RM
WOD: 21-18-15-12-9
– Wall Balls
– Sit Ups

weihnachten-8

WOD: 13.05.2014

Strength: Pause Back Squats
3×3 Heavy Load (3 sec. pause at the bottom)
WOD:
10-9-8-…-3-2-1 Burpees
5x HSPU

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