WOD WOD, 13/02/2018

13.02.2018 Metcon Metcon (AMRAP – Reps) Fitness: CAP 6 minutes. 130 lunges BW 30 Sit Up Max effort single unders Rest 4 minute CAP 6 minutes. 130 lunges DB 2×15/7,5 30 Sit Up Max effort single unders Rest 4 minute CAP 6 minutes. 130 lunges BW 30 Sit Up Max effort single unders Performance Rx’d+:

WOD WOD, 12/02/2018

12.02.2018 Weightlifting Power Clean (Skill or Challenge) Challenge: Emom 12 minutes: 1 Power clean + 1 Hang power clean *Increase load every 2 sets **start at 65% 1RM Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 12 minutes: 40 Air Squats 30 KB Swing 32/24 20/16 Cal Row 10 Chest to bar

WOD WOD, 09/02/2018

09.02.2018 Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 8 min: 8 Thrusters 45/30 8 Toes to bar Rest 4 minutes: AMRAP 8 min: 16 DB Snatch 25/15 10 Burpees box jum over Rest 4 minutes: AMRAP 8 min: 10 Wall Ball 10/6 10 Pull Ups

WOD WOD, 08/02/2018

08.02.2018 Metcon Metcon (Time) Fitness 5 Rounds: 40/28 Cal Row 30 AB mat Sit Up 30 KB Swing 24/16 Performance 5 Rounds: 40/28 Cal Row 30 GHD Sit Ups 30 KB Swing 32/24

WOD WOD, 07/02/2018

07.02.2018 Strength Deadlift (Deadlift (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 (Time) Team by 2: 10 Rounds: 20/16 Cal Row + 20 Air squats then switch. * while athlete A is working, athlete

WOD WOD, 06/02/2018

06.02.2018 Warm-up Core Wod 4 4 Rounds: 20 Single leg V-Ups 30 Med Ball Russian Twist 40 Plank Rocks Weightlifting Pendlay Row (6×5 I.W. (Rest 1’30” b/s)) Metcon CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps) 10-Minute AMRAP of: 30 Double-Unders 15 Power Snatches, 75# / 55#

WOD WOD, 05/02/2018

05.02.2018 Gymnastics Pistols (Skill or Challenge) Challenge: Work on weigthed pistol (e.g. KB, DB) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 5 min: 8 Deadlift 100/70 8 Handstand push up Rest 2 min: AMRAP 5 min: 8 Pistol 8 Toes to bar

WOD WOD, 02/02/2018

02.02.2018 Strength Shoulder Press (Shoulder 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 (1 Rounds for reps) Fitness 5 Rounds: 1 min Cal Row 1 min DB thrusters 15/7.5 1 min 10 m

WOD WOD, 01/02/2018

01.02.2018 Warm-up Core Wod 3 Tabata Sit Ups Tabata Hollow Tabata Plank (elbow/hand) Metcon Metcon (Time) Team by 2: 12 Rounds Athelete A 1 Bear complex 60/40 Athelte B 6 Burpees Then switch *Both atheletes work simultaneously ** 1 Round = Bear complex + Burpees &/or Burpees + Bear complex

WOD WOD, 31/01/2018

31.01-2018 Gymnastics Bar Muscle-ups (Skill or Challenge) Challenge: EMOM 12 min: 1 Pull Up + 1 Chest to bar + 1 Bar MU *Try to perform the 3 reps UB ** If you cannot, try to stay within the minute Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 12 min: 8 Power Clean 70/40 8