WOD WOD, 16/01/2018

16.01.2018 Metcon Eva (Time) 5 rounds for time: Run 800 meters 30 Kettlebell swing, 70# / 53# 30 Pull-ups

WOD WOD, 15/01/2018

15.01.2018 Strength Shoulder 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 (Time) For Time FITNESS 12/10/8/6/4/2 Wall Ball 10/6 Sit Up * At the end of every round perform 10 Burpees PERFORMANCE Rx+ 12/10/8/6/4/2 Wall Ball

WOD WOD, 12/01/2018

12.01.2018 Gymnastics Double-Unders (Time Cap 5 minutes) 300 DU 600 SU Metcon Metcon (Time) FITNESS CAP 10 min. 21/15/9 KB Swing 24/16 Burpees box jump PERFORMANCE Rx+ CAP 10 min. 21/15/9 KB Swing 32/24 Burpees box jump

WOD WOD, 11/01/2018

11.01.2018 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 (AMRAP – Rounds and Reps) Team by 3: AMRAP 7 50 Push Press 45/30 50 Push Press 50/35 AMRAP Push Press 60/40 rest 3 minutes AMRAP 7 50 Front Squats 45/30

WOD WOD, 10/01/2018

10.01.2018 Gymnastics Handstand Push-ups (Test 40” – HSPU or Push Up) 40” to find your max rep of: HSPU / Push Up Then: 7 set at 40 % of max rep Metcon Metcon EMOM 15 minutes: 1st: 5-12 Bar MU/C2B/Pull Up 2nd: 40/60 DU 3rd: Rest

WOD WOD, 09/01/2018

09.01.2018 Strength Back Squat (3 x 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) 12/9/6/3 Hang power clean 50/30 Shoulder to over head 50/30 Thruster 50/30

WOD WOD, 08/01/2018

08.01.2018 Gymnastics Chest-To-Bar Pull-ups (Test 40” – Chest to bar or Pull Up) 40” to find your max rep of: C2B / Pull Up Then: 7 set at 40 % of max rep Metcon Metcon (Time) 4 Rounds: 12 Toes to bar 16 Deadlift 60/40 27/21 Cal. Row

WOD WOD, 05/01/2018

05.01.2018 Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 6 minute: 27/21 Cal. Row 21 Power clean 60/40 15 Burpees box jump over 60/50 Rest 4 minutes AMRAP 6 minute: 27/21 Cal. Row 21 Power clean 50/30 15 Burpees box jump over 60/50 Rest 4 minutes AMRAP 6 minute: 27/21 Cal. Row 21 Power clean

WOD WOD, 04/01/2018

04.01.2018 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 Metcon (AMRAP – Rounds and Reps) AMRAP 15 minutes: 15 Power snatch 35/20 30 DU 15 Wall Ball 10/6 30 DU

WOD WOD, 03/01/2018

03.01.2018 Metcon Metcon (Time) 4 Rounds 30 DB Thrusters 20/10 15 Burpees over the bar 30 Box Jump 60/50 15 Push Press 40/25 30/21 Cal Row.