WOD: Mittwoch, 07.08.2013

A. establish a 3 RM 3-Position Power Snatch (Floor, Hang, High Hang)

B. Climb as far as possible in 16min:

2 one arm dumbbell power snatches (17,5/12,5kg)
2 box jumps (61/51cm)
sprint 100m

each round add 2 reps (2/2/100m - 4/4/100m - 6/6/100m, etc.) 

setup position for the dumbbell is below the knee.

WOD: Dienstag, 06.08.2013

A. Deadlift: find a (new) 5 RM

B. "Death by":

Kettlebell Burpee-Deadlift / Swing

Montag, 05.08.2013

A. Weighted Pullups/neg. Pullups/kipping Pullups

B. '20 pieces of Angie'

20 rounds for time of:

5 Pullups

5 Pushups

5 Situps

5 Squats

WOD: Samstag, 03.08.2013

"The Bear Complex"

1 Power Clean
1 Front Squat
1 Push Press (front rack)
1 Back Squat
1 Push Press (behind the neck)

Perform the sequence 7 times through without stopping. 5 rounds of the complex will be completed increasing weight each time. Rest as needed between rounds. (approx. 5 min - work on mobility at rest time)

WOD: Freitag, 02.08.2013

A. Skill: Headstand/Handstand/Frog Stand

B. 4 rounds for max. reps. of:

1 min airsquat
1 min situps
1 min step ups (61/51cm)
1 min lateral bar no push up burpees
1 min rest