WOD Week 

From 10.07.17 to 15.07.17 LUN 10.07.17 1. BACK SQUAT 1.1 Find 3 RM 1.1 Drop down to 70% and perform AMRAP in 2′ MAR 11.07.17 AMRAP 14′  21 WB  7 DL @120/90 3 RMU Goal= 6+ rounds Accessory: For quality: 100 DBs press @2×15/10 Every time you break perform 30″ …

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WOD week 29.05.17 to 03.06.17

LUN 29.05.17 Crossfit: 5 rounds for total reps: 30″ Back squat from the ground @80/55 30″ rest 30″ burpees 30″ rest 30″ Pullups 30″rest MAR 30.05.17 “Murph” 1600m run 100 pullups 200 pushups 300 airsquat 1600 m run RX pin a body vest @9/6 SCALED no vest Beginner half murph(distance …

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WOD Week 15.05.17 to 20.05.17

LUN 15.05.17 1. Back Squat 1.1 Find 10 RM 1.2 For time Do 8-6-4 and 2 reps at the same weight of 1.1 (time cap 10′) Gymnastics Conditioning: (12′ Cap) For time: 25 strict pullups (Rx:C2B/ Int:chin-up/ newbie R.r anystyle) 50 strict push ups (rx: is no warm: chest, thighs …

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