WOD WOD, 14/12/2017

14.12.2017 Weightlifting Turkish Get Up (Skill or Challenge) Challenge: 5-3-2-1-1-1-1 I.W. each set Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 6 min: 12 KB Swing 24/16 30 DU Rest 2 min: AMRAP 6 min: 10 Goblet squat 24/16 12 DB Snatch 25/15

WOD WOD, 13/12/2017

13.12.2017 Warm-up Core Wod 2 4 Rounds: 20 Sit Up 30” Plank 30” Right side plank 30” Left side plank 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 bar

WOD WOD, 12/12/2017

12.12.2017 Gymnastics Toes-To-Bar (Skill or Challenge) Challenge: Dead by: Toes to bar CAP 16 min Metcon Metcon (AMRAP – Reps) AMRAP 12 minutes: 21 Box jump 60/50 14 Hang power clean 60/40 7 HSPU

WOD WOD, 11/12/2017

11.12.2017 Metcon Strength Back Squat (5×5@82,5%) Metcon (Time) For Time: Row 400 m 27 WB 10/6 15 Pull Ups Row 400 m 21 WB 10/9 21 Pull Ups Row 400 m 15 WB 10/6 27 Pull Ups

WOD WOD, 07/12/2017

07.12.2017 Strength Deadlift (5×5@82,5%)

WOD WOD, 06/12/2017

06.12.2017 Gymnastics Ring hold (10 x 20 sec ON / 30 sec OFF) Top position / Bottom position Gymnastics L-Sit (5 x Max sit hold) Metcon Metcon (Time) Row 400 m 21/15/9 DB Hang power clean 25/15 DB Thrusters 20/15 Row 400 m

WOD WOD, 05/12/2017

05.12.2017 Warm-up Core Wod 1 Team by 2: 4 Rounds: 20 Patner sit ups 20” Plank (elbows/hands) 20” Back extension 20” Hollow Metcon Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats

WOD WOD, 04/12/2017

04.12.2017 Strength Shoulder Press (5×5@80%) Metcon Metcon (Time) 5 Rounds: 3 Bear complex 70/50 50 DU

WOD WOD, 01/12/2017

01.12.2017 Warm-up Core Wod 6 (OHQ1 Limt) 4 Rounds: 20 Plank alternating reach 20 Knees raise 20 Back extension 20 Med ball plank Metcon Metcon (Time) Team by 2: 80 Box jump over (alternate 10 each) Row 2000 m (Switch every 250 m) 60 Burpee box jump over (alternate 10 each)

WOD WOD, 30/11/2017

30.11.2017 Strength Bench Press (5×5@77,5%) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 11 minutes: 8 Power snatch 40/30 8 Toes to bar 35 DU