20. Mai 2018
WU: 800 m run & Animal Walks A: 15' AMRAP in Teams of 2: 400 m row 10 burpees 10 deadlifts (Chose weight depending on strength level) 10 pull ups 2' break 15' AMRAP in Teams of 2: 200m row 20 burpees 30 goblet squats (try to go heavy) 10 push ups 2' break 100 power snatches (45/30) for time
19. Mai 2018
WU: 400 m run & 3 rounds of 15 M Lizzard Walk 15 Push ups A: Bench Press 5 x 5 Between sets max floor press with DB B: For Time 30 Box Jumps 30 Pull Ups 30 Strict Press 20/15 30 Sit Ups 30 Squats 30 M Burpee broad jumps 30 Wall Balls Accessory: 100 Sit Ups
18. Mai 2018
WU: 100 JJ, 30 m bear crawl, 100 DU's (300 SU's) A: 12' Emom 1. 12 KB Swings (as heavy as possible) 2. 10 single KB Thrusters (as heavy as possible) B: Chelsea EMOM in 30 minutes 5 Pull-Ups 10 Push-Ups 15 Air Squats Foam Rolling
17. Mai 2018
WU: 400 m run 2 Rounds 20 Dislocates 15 Shoulder Push Ups SNWU: 2 Rounds 5 SN pulls 5 Muscle SN 5 Power SN 5 SN A: Snatch 1. Find Todays 3 RM (Touch and go) 2. 70% of 1. -> 5 x 3 Power Snatch B: For Time 70 russian twists 60-wall balls 50 cal row 40 T2B (K2E) 30 pull ups 20 snatch 30/25 10 mu's (jumping mu's) C: 3 x 8-10 Skull Crusher (DB)
16. Mai 2018
WU: 800 m row & 3 Rounds of 15m Inch worm, 15 Superman, 15 GMs with stick A: Sumo Deadlift 1. 3 RM 2. 70% of 1 -> 5 x 5 Max weighted push ups between sets B: 15 min EMOM 3 DL with same weight as A2. & 4 Burpees over the bar C: Sally strict press
14. Mai 2018
WU: 400m run/row BSWU: 10 BS, slowly down, fast up 10 BS, 3 sec bottom position 10 BS, 1&1/2 A: Tempo Back Squat 2-1-X-1 1. 5 RM 2. 70% of 1 -> 5 x 3 B: 4 RFT 21 Wall Balls 15 C2B PU 9 HSPU 6 T2B 3 Burpees Accessory: 100 Biceps Curls 20/15
13. Mai 2018
WU: 10x Hanging leg raise 10x Good mornings 10x Knees to elbows 10x Good mornings 10x Toes to bar 10x Good mornings 10x GHD sit-ups A: For Time: 50 HSPU 50 SitUps 50 Wall Balls 50 T2B 2k Row 25 HSPU 25 SitUps 25 Wall Balls 25 T2B 1k Row
12. Mai 2018
WU: Animal Walks A: Bench Press 1. 5 RM 2. 5 x 5 w. 80% of 1. B: 40 Man Makers for time C: 10 Turkish Get Ups per side Accessory: 1000 m cool down on rower
11. Mai 2018
WU: 800 M Run and movement preparation "Snipes" WOD AMRAP in 40 minutes 9 Clean-and-Jerks (60/45) 1 Rope Climb 8 Burpees 12 Push-Ups 40 second Plank Hold 800 foot Sandbag Carry (use KB 32/20) 20 Double-Unders 17 Wall Ball Shots (20/14)
10. Mai 2018
WU: 400 m row CLWU: 5 Clean pulls 5 Muscle Clean 5 Power Clean 5 Clean A: Clean 1. Find todays 3 RM 2. 5 x 3 with 80% of 1. B: 15' Emom (work up to your ideal weight before we start) Clean - Hang Power Clean - Push Press - Burpees over the bar 1 - 2 - 2 - 2 Accessory: 50 Biceps Curls, 50 Skull Crusher 20/15

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