WOD week From 26.06.17 to 01.07.17

LUN 26.06.17 “FRAN” 21-15-9 Thrusters Pullups MAR 27.06.17 WARM-up (specific) 5 rounds of: EMPTY BARBELL 3 P.press BTN+3 balance+ 3 OHS then: OHS FIND 3 RM MER 28.06.17 FLIGHT SIMULATOR SPECIAL For time: DOUBLE UNDERS unbroken 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 (Perform 10 burpees between the sets) If you fail during the set, the …

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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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WOD 090517

1. Strict Press 1.1 Do five sets of 3-5 reps at your 5RM (27.04) Conditioning: Aerobic Development 5′ Shuttle run/Ab/row/su (general monostructural) 50 OHS 30/20 2′ rest 4′ monostructural 40 OHS 2′ rest 3′ monostructural 30 OHS 1′ rest 2′ monostructural 20 OHS 30/20

WOD 080517

1. Front Squat 1.1 Find 5 RM 1.2 Do 2 additional sets of 3 reps at the same weight of 1.1 Conditioning: 3RFT 9 Burpees box jump over 18 American Swing @32/24 27 GHDSU/ SITUPS