Februar 2018

Find 5 Rep max Push press in 15 min 40-30-20-10 Box Jumps Over Push Ups +50 Double Unders after each round

Every 2 min – 5 rounds 3-5 Heavy Squat Cleans Emom for as long as Possible – max 20min 3 Power Cleans 3 Front Squats 3 Jerks 70/50 If you cannot perform 9 reps in the minute your Wod finished: 4 or less rounds 2k run 5 or less rounds 1,6k 6 or less rounds 1,2k 7 or less rounds 800m

Skill Single Arm OH Squat Kipping Pull ups 1x max out then 5×50% Rest 1min Amrap 7 21 Deadlifts 2×22.5 kg 20m DB OH Walk 2×22,5kg 50 Doubles —– 5 Sets each side 10 DB rows 10 strict presses

Skill for Open Open Wod 18.1 Then: Back Squats 1*8 65% 1*8 70% 1*8 75% 1*8 80% Or 5 giant sets max DB presses max Strict TTB max Ring Dips max DB bent over row Rest 3min btw sets

Emom 8 – 4 rounds A. Max strict pull ups B. Max DB presses You choose weight For time 30 Double Unders 30 Box Jump Overs 30 Wall balls 30 Power Cleans 30 front squats 30 HR-Push ups 30 Pull Ups 30 Air Squats+SLBALL 30 Deadlifts 30 cal Row M 50 W 35

Front Squats 1*8 65% 1*8 70% 1*6 80% 1*6 85% 21-15-9 Squat cleans Box Jump overs Push Jerks M 60 W 40 Time Cap 15min

Hspu skill work 5x Amrap 5min 50 DU buy in then: 5 CTB 5 Burpee Box Jump over 5 Hspu +1 rep each round Rest 3 min

Find a Heavy 1RM in Power Snatch 15min 5 Rounds 10 TTB 10 Power Snatches Rest 3min 5 Rounds 10 Heavy Kb swings 32/24 10 Thruster M 45 W 30

Amrap 20min Teams of 3 Partner A + B: PART A: Partner DL hold 220/160kg Partner C: PART B 20m Farmer Carry 60kg/40kg- left arm 15 Push Ups + 15 Burpees over the bar 20m Farmer Carry – right arm Each Partner has to complete PART B then start a 400m Run together.

„Fight gone Bad style“ 3 Rounds of 1 min Doubles 1 min Thruster 1 min DB Walking Lunges 1 min Kipping Pull Ups 1 min Rest M 45 W 35 (Gewicht sollte etwas schwerer als das Open Gewicht sein, Ziel ist es min 8 Thruster in der Minute zu schaffen Db Walking Lunges , Gewicht darf hängen, muss nicht auf den Schultern liegen. Beginner: 3 Rounds 1 min Row 1 min Wall Balls 1 min Split Lunges ( no weight) 1 min strict Knee Raises or Knee to elbows 1 min Rest