WOD | 05.01.2017

AFAP (As Fast As Possible)
A few rounds around the Gamma
– Then, AMRAP
Squat Cleans 75% of Bodyweight

StrengthWOD
AFAP (As Fast As Possible) but the bigger focus is form
50 Bench Presses @75% of Bodyweight
50 Back Squats @75% of Bodyweight
20 Ring Rows
40 Bench Presses
40 Back Squats
20 Ring Rows
30 Bench Presses
30 Back Squats
20 Ring Rows

WOD | 04.01.2017

AMRAP (As Many Reps As Possible)
in 3′ minutes of
10/7 Calorie Row
5 Muscle Ups

– Rest 3′

AMRAP in 3′ minutes of
Burpee Wall Ball 20/14 lbs

– Rest 3′

AMRAP in 3′ minutes of
10/7 Calorie Row
5 Muscle Ups

– Rest 3′

AMRAP in 3′ minutes of
Burpee Wall Ball 20/14 lbs

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WOD | 03.01.2017

AHAP (As Heavy As Possible)
30 minutes to do
Hang Power Snatch
3-3-3-3
Hang Squat Snatch
2-2-2-2
Squat Snatch
1-1-1-1

StrengthWOD
EMOM (Every Minute On the Minute)
for 10′ minutes
7 Strict Pull Ups
*When you are not able to perform the amount of reps do 4 Pull Ups negative (Tempo 40X2)

EMOM (Every Minute On the Minute)
for 10′ minutes
6 Push Presses (Tempo 40X2)
*focus on the negative

2 sets of max Reps
Back Squat @BW

WOD | 02.01.2017

Benchmark Girk “Fran”
21-15-9 reps of
Thrusters 42,5/30kg
Pull Ups