Januar 2018 (Page 2)

Emom 6 : 25 sec kipping Pull ups 5 Rounds for time 1 bear Complex 1 Round Cindy 30 Sit ups 15 min Time Cap Back Squats 2×10 1×5 1×3 2×2 Work up in weight

Emom 6 :25 sec Push ups Work on good form Amrap 4 min 20 /15 cal row max rounds of „DT“ DT: 12 DL 9 Hang Power Cleans 6 Push Jerks Rest 4 min Repeat x2 M 60 W 40 Tabata Pull up L Sit Hold

EMOM 6 ODD: 5-7 strict Pull Ups Even: 10 heavy dual KB Front Squats   Clean Pull + Squat Clean   WOD1: AMRAP 12 (Teams of 3 – 1 work, 2 rest) 8 Deadlift (100/70 kg) 6 lateral Bar Burpees   WOD2: 80 strict TTB in team   

Every 2 min x 5 rounds max strict Pull ups 10 RKb swings heavy Snatch Snatch high pull + Squat Snatch (1+1)x4 For Time 40 Doubles, 21 Power Snatches 40 Doubles 18 Power Snatches 40 Doubles 15 Power Snatches 40 Doubles 12 Power Snatches M 40 W 25

Amrap 20 13 Ring Push Ups 13 Deadlifts 400m Run M 90 W 60

Pull ups 10×3-5 strict (or weighted) rest 30 sec Box step ups Kb or DB 4x 12 each side 5 Rounds 10 Overhead Squats max unbroken TTB Score is max TTB M 55 W 40 After Wod: 50 Turkish Sit up

Skill for Wod Emom 30 1: 40 sec max HSPU 2: 15/12 Cal row 3: 10 sec on 5 sec off Ring L-Sit hold Row: nicht mehrs als 50sec L- Sit: Ringe; Box; hollow Tuck hold so lange wie möglich

Pull ups 10 x 3-5 strict ( or weighted) rest 30 sec Front Squat 3×3 82% of 1Rep max For Time 21-15-9 Power Cleans Burpees over Bar Front Squats M 55 W35

10 Rounds 10 Burpees 10 TTB Scaled: 10 Rounds 10 Burpees 15 Turkish Sit ups 10/5kg

5 Rounds for Time 400m Run 15 Front Squats M 43 W 30