WOD: Montag, 01.07.2013

A. Front squat: 8-8-5-3-3

B. Tabata (20sec on/10sec off)

pushups

situps

air squats

burpees

score is number of total reps

WOD: Samstag, 29.06.2013

A. Skill: sumo deadlift high pull

B. 3 rounds for time of:

1 min: wallball shots (9/6kg)

1 min: sumo deadlift high pull (35/25kg)

1 min: box jumps (61/51cm)

1 min: push press (35/25kg)

1 min: double unders

1 min rest between rounds

count your total reps each round (3 singles = 1 double under). score is total reps of all 3 rounds.

WOD: Freitag, 28.06.2013

A1. practice the handstand

A2. 3 x max. handstand hold

B. 5 rounds for time:

5 handstand push ups

10 KB/DB renegade rows (5L/5R)

15 hollow rock

20 double unders

25 air squats

Time cut: 20 min

WOD: Donnerstag, 27.06.2013

A. Skill: Hang power clean 5-5-5-5-5

B. EMOM 20min:

EVEN:
2 complexes of:
1 hang power clean
1 front squat
1 shoulder to overhead
(60/40kg)

ODD:
5 box jumps (61/51cm)
5 toes to bar

WOD: Mittwoch, 26.04.2013

A1. Skill: turkish get up

A2. Skill: kipping pullup

B: Re-Match: 'HELEN'

3 rounds for time:

400m run

21 kettlebell swings 24/16kg

12 pullups