Monat: Dezember 2017

Every 4 min x 5 Rounds 20 Kb Swings 15 Wall Balls 10 Single Leg DL (heavy as possible) 10 Kb Bent over Rows (10 per side) M+W heavy as possible

Amrap 14min 3 Push ups 3 Box Jump Overs 3 TTB (+ 3 reps each round)

Back Squats 2 RM then: Death by „Squat Cleans“ start at 4 reps M 60 W 35

For time 15-12-9-6-3 Hang power Cleans Push Jerk

Christmas Wod Überraschung 🙂

„Angie“ For time: 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats

(A) For time 30 Back Squats 50% Rest 2 min 30 Back Squats 40% Rest 90sec (B) Wall Ball Conditioning 25-20-15-20-25 Rest as needed

Row Conditioning with a Partner: 5x Row 500m Rest 1:1

For time 30 Box Jumps 50 Russian KB Swings 32/24kg 50 Sit-ups 30 Burpee to 10kg Plate 50 Russian KB Swings 32/24kg 50 Sit-ups 30 Burpee Box Jumpps 50 Russian KB Swings 32/24kg 50 Sit-ups

For Reps 3-2-1 min of: Double Unders Clean and Jerks M 45 W 30