WOD WOD, 30/01/2018

30.01.2018 Strength Back Squat (Back Squat (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) Buy In: 150 DU then: Half Karen 75 Wall Ball 10/6 then: Half Jackie 500 m Row 25 thrusters

WOD WOD, 29/01/2018

29.01.2018 Weightlifting Power Snatch (Skill or Challenge) Challenge: Emom 12 minutes: 1 Power snatch + 1 Hang power snatch *Increase load every 2 sets **start at 65% 1RM Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 10 minutes 15 Burpees Box Jump 60/50 20 DB Snatch 25/15

WOD WOD, 26/01/2018

26.01.2018 Metcon Metcon (Time) 21/15/9 KB Swing 24/16 Box Jump 60/50 Thrusters 40/30 Sit Ups

WOD WOD, 25/01/2018

25.01.2018 Strength Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 25 min: 20 DB Snatch 25/15 30 WB 10/6 40 /28 Cal Row 50 DU

WOD WOD, 24/01/2018

24.01.2018 Warm-up Core Wod 2 4 Rounds: 20 Sit Up 30” Plank 30” Right side plank 30” Left side plank Metcon Metcon (Time) 5 Rounds: 12 Toes to Bar 10 Power Clean 70/45 8 Burpees over the bar 6 Bar MU

WOD WOD, 23/01/2018

23.01.2018 Strength Bench Press (3×5@65/75/85) 1 x 5 @ 65% 1 x 5 @ 75% 1 x 5+ @ 85% Last set perform as many as you can Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 11 min: Fitness 3-6-9-12-15……… Squat snatch 40/25 Pull Up Push Up Performance RX+ 3-6-9-12-15……… Squat snatch 60/40 Chest to

WOD WOD, 22/01/2018

22.01.2018 Gymnastics Ring hold (10 x 20” ON – 30” OFF) Top position / Bottom position Weightlifting Pendlay Row (EMOM 8 minute:) Metcon Metcon (Time) 4 Rounds: 25 Cal Row 25 Front Squat 40/30 25 Push Press 40/30

WOD WOD, 19/01/2018

19.01.2018 Warm-up Core Wod 1 Team by 2: 4 Rounds: 20 Patner sit ups 20” Plank (elbows/hands) 20” Back extension 20” Hollow Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 15 min: 40 DU 5 Curtis P. 50/30 6 Burpees over the bar

WOD WOD, 18/01/2018

18.01.2018 Gymnastics Toes-To-Bar (Test 40” – Toes to bar or Knees to chest) 40” to find your max rep of: T2B / K2C Then: 7 set at 40 % of max rep Metcon Metcon (Time) 4 Rounds: 10 DB Lunges 2×20/10 10 DB Hang power clean 2×20/10 10 DB Thrusters 2×20/10 Row Cal 17/12

WOD WOD, 17/01/2018

17.01.2018 Strength Deadlift (3×5@65/75/85) 1 x 5 @ 65% 1 x 5 @ 75% 1 x 5+ @ 85% Last set perform as many as you can Metcon Metcon (Time) Team by 2 For Time: 100m bear walk 80 Push Up HR 60 Air Squat 80 Box jump over 60/50 60 Handstand push up 100m