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WOD: Mittwoch: 28.08.2013

A. Single arm kettlebell push press (weak arm) 3 RM

B1. AMRAP 7 min:

- 5 Pistols (each leg)
-10 Ground to overhead (15/10kg)

1 min rest

B2. AMRAP 7 min:

- 10 Toes to bar
- 15 Box jumps (61/51cm)

WOD: Dienstag, 27.08.2013

A. Single leg deadlift: 5x8 (each leg)

B. Team WOD, in teams of 2 for time:

Partner A runs 400m
Partner B is working on an AMRAP of:
- 10 Thrusters (50/35kg)
- 10 Bicycle Situps (10 each leg)
- 10 Mountain Climbers (10 each leg)

Switch every 400m, until every partner has completed 1.600m run.

WOD: Montag, 26.08.2013

A. Front Squat 8-8-5-5-5

B. for time:
30-20-10
Burpees
KB Swings (32/24kg) - go heavy!
Goblet Squats (24/16kg)

WOD: Freitag, 23.08.2013:

A. The Muscle Up - Foundation of this elegant movement

B. Tabata: (40/20sec) - 4 Intervalls of:

Push Press (35/25kg)
Jumping Pull Ups
Burpees
KB Swings (24/16kg)