WOD WOD, 27/02/2018

27.02.2018 Strength Deadlift (In 15 minutes build up an “heavy 3” of the day) Metcon Metcon (AMRAP – Reps) AMRAP 5 minutes: Row 500 m 14 DB Snatch 25/15 Max WB 10/6 Rest 4 minutes AMRAP 5 minutes: 150 DU 14 DB Front Squat 2 x20/10 Max WB 10/6 *Score WB

WOD WOD, 26/02/2018

26.02.2018 Warm-up Core Wod 7 3 Rounds: 1 min. Plank (elbows) 30 Grasshoppers 20 Crunches 10 Hanging leg raise to L-Sit Metcon (AMRAP – Rounds and Reps) AMRAP 20 minutes: 40 Box jump over 60/50 40 KB Swing 24/16 40 Sit Ups 40 DU

WOD WOD, 23/02/2018

23.02.2018 Warm-up Core Wod 6 (OHQ1 Ltd.) 4 Rounds: 20 Elevated bird-dog 20 Knees raise 20 OHS Empty BB 20 Ankle touch Metcon Metcon EMOM 16 min: 1st: 10-16 Row Cal / Assault Bike 2nd: 5 Thrusters 50/35 + 5 Burpees 3rd: 10-16 Row Cal / Assault Bike 4th: 3-5 Bar MU /8-12 Chest to

WOD WOD, 22/02/2018

22.02.2018 Strength Push Jerk (4 x 3 @70/80% ) Perform 8 Strict Pull Ups between sets Not familiar with the push jerk ? Practice to movement with your COACH Metcon (Time) For Time: Row 2000m 30 Burpees box jump over 40 KB Swing 24/16 50 DU Metcon

WOD WOD, 21/02/2018

21.02.2018 Metcon Metcon (AMRAP – Reps) Amrap 4 minutes: 21/15 Cal Row 18 Burpees over the bar Max Overhead Squats 35/25 Rest 4 minutes Amrap 4 minutes: 18/13 Cal Row 15 Burpees over the bar Max Overhead Squats 45/30 Rest 4 minutes Amrap 4 minutes: 15/11 Cal Row 12 Burpees over the bar Max Overhead

WOD WOD, 20/02/2018

20.02.2018 Gymnastics Double-Unders (Skill or Challenge) Challenge: Warm up 5 set of 20 DU unbroken (rest as needed) Max Rep DU in 3 minutes: * Every time you stop perform 5 Burpees) Score Max DU Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 16 Minutes: Row 300 m 8 Toes to bar 12 DB Snatch

WOD WOD, 19/02/2018

19.02.2018 Strength Front Squat (In 15 minutes build up an “heavy 3” of the day) Strength Pendlay Row (5×5 Increasing weight (Rest 1,30 b/r)) Metcon Metcon (AMRAP – Reps) Fitness AMRAP 8 minutes: Wall Ball 8/4 Every minute 4 Squat Clean 60/35 Performance Rx+ AMRAP 8 minutes: Wall Ball 10/6 Every minute 4 Squat Clean

WOD WOD, 16/02/2018

16.02.2018 Metcon CrossFit Games Open 17.5 (Time) 10 rounds for time of: 9 thrusters 95# / 65# 35 double-unders *40 minute time cap

WOD WOD, 15/02/2018

15.02.2018 Warm-up Core Wod 5 4 Rounds: 30 sec. OH KB Walk 20 Hollow rock 20 sec. left side plank 20 sec. rigth side plank 20 sec. back extension Metcon (Time) Team by 2: 10 Rounds: CAP 20 min 20/16 Cal Row + 10 Push Up then switch. * while athlete A is working, athlete

WOD WOD, 14/02/2018

14.02.2018 Strength Bench Press ( (1 x 3 @70/80/90)) 1 x 3 @ 70% 1 x 3 @ 80% 1 x 3+ @ 90% Last set perform as many as you can Metcon Metcon (AMRAP – Reps) 2 Rounds: AMRAP 3 min: Burpees (target) AMRAP 2 min: Power Snatch 45/30 AMRAP 1 min: Pull Ups